Top to Bottom at Arnies

Event Date

Nov 18, 2019


4 (Auto, DonHo, Tagless & YHC) for the standard… I appreciate the 2nd F pace. 3.1 mi.

I appreciate Auto putting faith in me to lead after a few month hiatus.  It was great to lead at Arnies Army.  Here's what happened:

Warm Up

  • Mosey around parking lot doing high knees, but kickers and carioca
  • SSH 20 IC
  • CP 10 IC
  • WM 8 IC
  • Arm Circles F/R

The Thang

Set One

  • Mosey to monkey bars
  • Cross the monkey bars
  • Pull Up 10 OYO
  • Repeato with Al Gore while waiting for everyone to finish 

Set Two

  • Mosey to the bridge
  • Plank Walk combo
    • Peoples Chair w/Air Press
    • Plank Walk on the rails one at a time to the end of the bridge
    • Peoples Chair w/Air Press

Set Three

  • Mosey to the blocks and circle up at the top of the parking lot
  • Squat-to-press 15 IC
  • Burpee 7 OYO
  • Mosey to the bottom of the parking lot
  • Mountain Climbers 20 IC
  • Merkins 10 IC
  • Mosey to the blocks
  • Curls 15 IC
  • Burpee 6 OYO
  • Mosey to the bottom of the parking lot
  • Plank Jacks 20 IC
  • Carolina Dry Dock 10 IC
  • Mosey to the blocks
  • Chest Press 15 IC
  • Burpee 5 OYO
  • Mosey to the bottom of the parking lot
  • Rocky Balboa 20 IC
  • Shoulder Tap Merkin 5 IC
  • Mosey to the blocks
  • Bent Over Row 15 IC
  • Burpee 4 OYO
  • Mosey to the bottom of the parking lot
  • Lunges 20 OYO (10 R/L)
  • Diamond Merkin 5 IC
  • Mosey to the blocks
  • Lawn Mowers 10 R/L IC
  • Burpee 3 OYO
  • Mosey to the bottom of the parking lot
  • Groiners 10 IC
  • Wide Merkin 5 IC
  • Mosey to the blocks
  • Skull Crushers 10 IC
  • Burpee 2 OYO
  • Mosey to the bottom of the parking lot
  • Curb Jumps 20 OYO
  • Superman Merkin 5 IC
  • Mosey to the blocks
  • Bent-o-rows 5 IC
  • Put the blocks away

Mary

  • Nope! (Unless you count Roadie's comments about my wife… lol)

Great work men!  Till next time

Gypsy