February 26, 2019

CMU Arm Day

THE SCENE: Shorts weather. Daylight crept up during our workout.

F3 WELCOME & DISCLAIMER: Given. I’m so unprofessional, my left glove and right glove didn’t match.


WARM-O-RAMA:

  • SSH IC X20
  • Imperial Walker IC X20
  • Arm Circles IC X10 forward X10 reverse
  • Overhead Arm Clap IC X20
  • Berkin IC X10
  • Squat IC X20

THA-THANG:

Arm Day with CMUs.

  • Berkins IC x20
  • Blockee OYO x25
  • Colt 45(75) Lower and upper curls were 4 count IC x15 and full curl was 15 OYO for a total of 75 reps.
  • Overhead Arm Press IC X20
  • Wonderbra OYO x10 (I lead these incorrectly, and they were terrible)
  • Tricept Press IC X20
  • CMU Squat IC X20
  • CMU Calf Raises IC X? (We lost count somewhere around 14 and started over at 1).
  • Berkins IC x20
  • Blockee OYO x20
  • Colt 45(75) Lower and upper curls were 4 count IC x15 and full curl was 15 OYO for a total of 75 reps.
  • Overhead Arm Press IC X20
  • CMU Squat IC X20
  • Tricept Press IC X20
  • CMU Calf Raises IC X30

1 Minute AMRAP until 0610

  • Curls
  • Overhead Press
  • Berkins

MARY:

  • Flutter Kicks w/ CMU presses IC X30
  • American Hammer
  • Flutter Kicks no CMU IC X20

COUNT-OFF & NAME-O-RAMA
Soybean, Park Bench, Tremor, Speedy, Grimace (0 FNG)
CIRCLE OF TRUST/BOM:
Pay attention to the little things. It’s easy to get in a habit of going on cruise control, but be intentional about the small things because they can impact the big things. For example, YHC grabbed two gloves that didn’t match this morning. Not only did they not match, but one was fingerless which isn’t ideal for a CMU workout. Don’t be like Grimace. Pay attention to the small things.
MOLESKIN:
One of our own just welcomed in a baby, and another is expecting one any time.
ANNOUNCEMENTS:
The Annex has the best bananas. #fact