8 men reported for duty at Arnie’s Army.  
The PAX came put strong, but our mumble chatter was deafened by the whip-crackling sounds of high voltage over head.  Roadie was missed, but we had 8 – an even number for partner exercises.  

Warmup:  SSH, IST, Windmill

Grab Blocks

Pain Station #1 SEA BISCUIT – esque 

3 LAPS – 30 curls – 30 merkins

2 LAPS – 30 overhead press – 30 merkins

1 LAP – 30 skull crusher – 30 merkins

1 LAP – 30 block squats – 30 LBC

2 LAPS – 30 chest press – 30 LBC

3 LAPS – 30 lawnmower (15 each side) – 30 LBC

Pain Station #2

Partner Up

10 pull-ups each man

10 toes to bar each man

30 second hold

Pain Station #3

Dips x 10

Incline Merkins x 10

Rocky Balboa x 10 in cadence

Pain Station #4

Block station

Mary with blocks

Scraptastical ScrapSkin:

1.  Great group of men and Arnie’s faithful showed up ready to go.
2. Jersey Boy EH’d Swiftie (27) and he has been here only 3 weeks and he absolutely crushed it today.  Today we just chased Swiftie in dizzying turns of the block party pain station. 
3. Sea Biscuit workouts are rough, and we hit the ground running.  A good reminder that much of life in general can be analogous to an F3 workout like this.  Most of the “hard work” is just accepting the “suck” and starting to move.  As in life, the hard parts are usually in the beginning whether it’s a new job transition, marriage work, kicking an old habit, or getting in better physical shape.  Let today’s workout be a metaphor for you and I hope to encourage all of you men to seize the day! Carpe Diem.   
4. Kosar and Fast Pitch – welcome back and thanks for coming.  
5. Great push on the runs – especially Swiftie, Estwing, Perrier and Kosar topping out the lead PAX on most of the Seabiscuit portion.  

Men, we are blessed to be a blessing to others! 
Carpe Diem, 

Scrappy