Arm Day

  • Workout Date - 05/17/2019
  • Q In Charge - Double Windsor
  • The PAX - Anchor Down, Spandex, Spackler, Generic, Honkers, Medicine Ball, Hacksaw, Soda
  • AO - Dog Pound

Warm Up

20x SSH
10x Windmill
20x Imperial Walker
10x Merkin (double count)


We mosied to the Travelers Rest Family Medicine parking lot and did a Bear Crawl 1-2-3.   This wasn’t my idea, I found it on  so if you didn’t like it, don’t blame me!  The bear crawl across the parking lot turned out to be a lot more bear crawls than I thought.  I somehow managed to get a blister from my gloves, which were still wet from my last workout.

Then we mosied to the Travelers Rest United Methodist church parking lot and played “Catch me if you can” using 10x merkins as the exercise.

Then we moseyed to Travelers Rest Gazebo and did a wave of merkins.  (Just in case anyone still had strength in their arms after the bear crawls and merkins)

Then we moseyed back to the flag, but on the way stopped at the Whistle Stop cafe where we did balls-to-the-wall for a minute.  After this my arms were finally good and tired.


25x flutters in cadence.

Prayer Requests

Honker’s wife medical school

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