AO: PorkChop Hill
When: 08/08/2024
PAX:
Number of Pax: 8
Pax Names: Sandworm,
Number of FNGS: 0
FNG Names:
QIC: Sandworm
The BackBlast:
8 pax looked up at the starry sky and then forged their arms with little thought of the expanse.
Title: Arm Day – Sprocket Style
Pax: Sandworm (Q), Escargo, Moped, Stitch, Saddle Sore, Rookie, Drone, Chartreuse
WARM-O-RAMA
THE THANG
Sprocket Style
- Groups of exercises at different exercise sites (Like rails, benches, and the ground)
- Mosey between sites
- Groups of pax at different exercise locations
- Do one exercise for a specified number of times
- Exercises are done for 30 seconds on and 15 seconds off
- Rotate groups to the next exercise
- Complete all exercise locations
Rotating Sites and Rotating Exercises
Bench Sprocket Round (Picnic Tables near gym)
- Triceps Extensions
- Bench Clap Merkins
- Rotating Side Plank
- Carolina Dry Dock (on-ground)
Rail Sprocket Round (Stairs between softball/baseball fields)
- Sloping Rail Pull-Ups (Legs on ground, body parallel to unsloped earth, pull straight to chest)
- Stair Crawl (moving mountain climber with stretch, one pushup each step, slow movement)
- Sloths – Alternate left and right with legs over the rail, head above feet
- Shoulder Tap
Plank Sprocket Rounds (Under gym entryway)
- Plank
- Plank Jack
- Mountain Climbers
- Plank to Squat with Happy Hands (Oompa Loompas)
COT
One exercise suggestion is to up the difficulty on the Bench Rotating Side Plank.
Three loves to accept today.
- God
- Others
- You
The spiritual exhortation is to love your neighbor as yourself. This assumes you love yourself.
8 pax looked up at the starry sky and then forged their arms with little thought of the expanse.
Title: Arm Day – Sprocket Style
Pax: Sandworm (Q), Escargo, Moped, Stitch, Saddle Sore, Rookie, Drone, Chartreuse
WARM-O-RAMA
THE THANG
Sprocket Style
- Groups of exercises at different exercise sites (Like rails, benches, and the ground)
- Mosey between sites
- Groups of pax at different exercise locations
- Do one exercise for a specified number of times
- Exercises are done for 30 seconds on and 15 seconds off
- Rotate groups to the next exercise
- Complete all exercise locations
Rotating Sites and Rotating Exercises
Bench Sprocket Round (Picnic Tables near gym)
- Triceps Extensions
- Bench Clap Merkins
- Rotating Side Plank
- Carolina Dry Dock (on-ground)
Rail Sprocket Round (Stairs between softball/baseball fields)
- Sloping Rail Pull-Ups (Legs on ground, body parallel to unsloped earth, pull straight to chest)
- Stair Crawl (moving mountain climber with stretch, one pushup each step, slow movement)
- Sloths – Alternate left and right with legs over the rail, head above feet
- Shoulder Tap
Plank Sprocket Rounds (Under gym entryway)
- Plank
- Plank Jack
- Mountain Climbers
- Plank to Squat with Happy Hands (Oompa Loompas)
COT
One exercise suggestion is to up the difficulty on the Bench Rotating Side Plank.
Three loves to accept today.
- God
- Others
- You
The spiritual exhortation is to love your neighbor as yourself. This assumes you love yourself.