April 16, 2019

CMU Arm Day

THE SCENE: Definitely shorts weather.
F3 WELCOME & DISCLAIMER: Given. Gave mission of F3 and PAX named the 5 components of each workout. 

  • SSH ICx20
  • Overhead Arm Clap ICx20
  • Seal Claps ICx20
  • Arm Circles ICx10 forward
  • Arm Circles ICx10 reverse
  • Daisy Pickers ICx15
  • Arm swing hug things OYO


Colt 45

AMRAP – 1 Minute Each – PAX were instructed to remember the # of reps for these 3 exercises.

  • Overhead Arm Press
  • Elf on the Shelf
  • Clean and Press

Mosey then Colt 45

AMRAP – 1 Minute Each

  • Overhead Tricep Press
  • Around the Head
  • Reverse Curl

Mosey then Colt 45

AMRAP 1 minute

  • Plyo Pushup (Merkin explosion where hands land on CMU blocks to the outside of hands)

AMRAP – 1 Minute Each – Goal was within 5 reps of the first AMRAP exercise.

  • Overhead Arm Press
  • Elf on the Shelf
  • Clean and Press


  • Heels to Heaven – ICx20
  • Scissors – Change on Q’s command
  • Flutter Kicks – ICx30
  • 2 mins BBS


Gunshow, Gomer, Chuck E Cheese, Tremor, Shazam, Speedy, Grimace, Big Mac (0 FNGs).

If you want to be a great runner, you can’t only run. YHC had a running injury from not correctly strengthening the muscles and tendon used in running. Cross training is a great way to strengthen the other parts of your body that contribute to running.

Our spiritual fitness is similar. Just going to church once a week without consistent scripture, prayer, fellowship, and other spiritual exercises will lead to spiritual weakness and the illusion that you’re doing the right thing. Spiritual Cross Training requires that we work our whole spirit similar to how we should be exercising our whole body.

Lifting up Chuck E Cheese, his M, and his new 2.0. Continued prayers for Bailout and his wife’s recovery.
Weight Loss Challenge just started. Do it. APFT at The Annex on Friday.