April 5, 2018

More(G) April Arms

Conditions: A nippy 37 degrees but otherwise great weather!

I am not a professional.
You are participating at your own risk, and you are assuming the risk of an injury.You are responsible for your own well-being; you could get injured (dark, uneven ground, etc.)You are older than 18 or if not you are accompanied by your Father or Male legal guardian.Know your limits and do the best you can.
Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.

Imperial Walkers IC 15
Hillbillies IC 15
Big arm circles
(forward and reverse) IC 10
Small arm circles
(forward and reverse) IC 10
Windmills IC 15

Tha Thang

All PAX lined up and did squats in the parking lot. The First PAX ran about 50 yards and returned while all the other PAX did squats. Immediately the next PAX ran the 50 yards until all PAX finished.

Slow Mosey around the parking lot and to the picnic tables near the park entrance.

As there were 16 PAX we split up into groups of 4.

All did the following (OYO) modifying as needed:
Regular Merkins 15
Dips of the picnic table 15
Derkins 15
Carolina Dry Docks 15
These were done OYO

In groups of 4:
Picnic Table Shrugs IC 15

Rinse and repeat with Diamond Merkins
Rinse and repeat with Wide arm Merkins
Rinse and repeat with Seal Merkins.

(The logic behind the various merkin positions is development of the pectoralis major and pectoralis minor muscles. This allows for uniform muscle and hence, upper chest, development)*


1. Moore and Dalley. Clinically Oriented Anatomy 5th edition. 2006.
2. Arnold Schwarzenegger. The New Encyclopedia of Modern Bodybuilding. 1998.

Slow mosey back to the parking lot.

Descending wind sprints:
All PAX perfomed.

20 yard sprint then 10 burpees.
20 yard sprint then 8 burpees.
20 yard sprint then 6 burpees.
20 yard sprint then 4 burpees.
20 yard sprint then 2 burpees.

Hold Al Gore till all in.


Little Baby Crunches IC 25
Big Boy Sit-ups IC 20
American Hammers USA IC (Phat Pat) 20

Hold Plank for 60 seconds.

16 Pax; Jasmine, Bob Ross, Zima, Red Roofer, Tree Hugger, Bootheel, Orange Julius, Moana, Uncle Sam, Carport, Granola, White Castle, Phat Pat, Woodpecker, Cowbell, Choker.

Read Passage from Luke 24 5-7
Luke 24:5-7 King James Version (KJV)

5 And as they were afraid, and bowed down their faces to the earth, they said unto them, Why seek ye the living among the dead?

6 He is not here, but is risen: remember how he spake unto you when he was yet in Galilee,

7 Saying, The Son of man must be delivered into the hands of sinful men, and be crucified, and the third day rise again.

The women at the tomb and the disciples demonstrated their lack of belief in Christs previous words. They were not looking or expecting the risen savior but were still expecting a dead man in a tomb.

So like us, with our view of Jesus, do we live as though he is our risen Saviour or is still just the crucified Christ. (Or at Christmas a baby in a manger?)

Prayer Requests

Sleep Numbers Father in the ICU and the difficult time it is for the family.
Abby, who recently lost her baby during delivery and her family.
Bob Ross has a friend with a severe lower leg infection that may require amputation.

Morg will be doing APFT on Monday 04/09/2018.