Jelly Arms

After having my quest for the 3-headed hound foiled twice by work travels, I had every intention of taming it this week.  Then Silverback reminded me that I had offered to Q #TheGoodFight this week.  Just as well – I got to get some good miles in at running AOs and got to prepare a great beat down for the boys at Paramore.  As I expected with the Hound going on, we had a small but mighty PAX.  With beach season in full swing, I suggested that a little work on chest and arms might be in order.  Here’s what I dished out:

THE THANG

• Good Mornings IC x 10
• KB burpee (Merkin to KB overhead press) OYO x 10
• KB Jack Webb (1x merkin, 2x KB overhead press) up to 8/16 count
• Sprint to well
• Arm and chest complex x2
  • 20 merkins at treeline
  • Mosey to shelter
  • 10 pullups
  • Bear crawl to treeline
  • 20 curls
  • Mosey to shelter
  • 20 Derkins
• Take a lap around the field to recover
• Arm and chest complex part 3
• Take a lap
• Hand-release merkin/Chilcutt 11s
• Alternating curl/diamond merkin sets
• Mary:  WWIIs, Flutter kicks, American Hammers

PRAYER REQUESTS

• Spinal Tap’s Mother-in-law and Mother
• Abu’s M’s birthday
• C12

MOLESKIN

The temperature was 82 this morning and the humidity made it feel like 102.  This was a tough workout but it was also an equally tough PAX, and they did a great job pushing through.  Q’ing this small group reminded me that it’s really great to have workouts with smaller groups.  The comraderie and mumblerchatter is great in these groups, and this morning was no exception.  Enjoyed it guys!