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 Preamble:Time again for a Ha-ha Q. Always looking for something a little different I snagged a “shredder” workout from Arnold. Warm-O-Rama: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 COT: Nacho and Queso Those seeking jobs Those that are recovering from illness Announcements: 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!