Arnold’s Shredder

AO: Norseman

When: 07/27/2023

QIC: Ha-ha

PAX (15): Chapter 11, Crikey, Ha-ha, Huffy, Knight Rider, Matlock, Nacho Libre, Password 123, Pepper, Shortcake, Stu, Sweeper, TMI, TO, Hot Wheels


Time again for a Ha-ha Q. Always looking for something a little different I snagged a “shredder” workout from Arnold.


Disclaimer, and mosey around the big lot always facing east. Side shuffle, forward, side shuffle the other way, back peddle, side shuffle back to the middle.


  • SSH
  • Imperial Walkers
  • Weed Pickers
  • Iron Cross (a double respect’s favorite!)


The Thang:

Mosey back to the back pavilion so that everyone would have plenty of bench space for the coming exercises. Mood lighting and workout music playing we went to work:

30 seconds work, 20 seconds rest. At the end of every cycle we take a run break. 3 cycles, three rounds of each cycle. We did not make it to cycle #3 but included here for your vacation planning.

Cycle#1: 30 seconds for each exercise​
1. Bear crawl
2. Bodyweight step-up (left leg)
3. Merkin (Diamond, normal, Wide)
4. Bodyweight step-up (right leg)
5. Single-leg hip thrust (left)
6. Mountain climber
7. Single-leg hip thrust (right)
Cycle#2: 30 seconds for each exercise​
1. Plank
2. Squat
3. Jump squat
4. Superman pullup
5. Lunge (left leg)
6. Lunge (right leg)
Cycle#3: 30 seconds for each exercise​
1. Merkin
2. Rear-foot elevated split squat (left)
3. Rear-foot elevated split squat (right)
4. Squat iso hold (squat hold 30 sec)
5. Reverse crunch

At 6:12 back to the flag to finish up with Mary:

  • Freddy Mercury
  • Dieing Cockroach
  • Dolly



  • Nacho and Queso
  • Those seeking jobs
  • Those that are recovering from illness


  • 8-5: F3/FiA/2.0 convergence
  • 8-5 Cumming Driveway to Driveway
  • The Quad hosted by Hooch Aug 11-12
  • Darth Visor Memorial CSAUP  Saturday 8/27


Naked-Man Moleskin:

You know the old saying: “If you want something you have never had you have to do something you have never done”. Get after it. Improve yourself, relationships, work and marriage. Do something new!

Leave a Comment