(Disclaimer- some of the PAX may be wrong…YHC failed to record the name-o-rama and then waited 4 days to post the BB. Rookie moves)

YHC messed up his knee playing the young person’s game of soccer recently, so by Doc’s orders no running, no jumping, no squats for another 5 weeks. But, this Friday was YHC’s 4 year anniversary with F3 Churham, and the Q had been on the books for some time, so the date was kept and a plan was laid for a 45min beatdown of nothing but arms and abs.

Warm Up

Arm Circles (forward and reverse x 10), Overhead Claps (x50), Seal Claps (x30)

The Thang

The Ring of Merkins- 1st time around the plank hold circle > standard merkin x5; 2nd time around > wide-grip merkins x5; 3rd time around > arm release merkins x5

Interlude: Mary- LBCs, Long Slow Flutters, Box Cutters

Partner Merkins- x20 (rest), x15 (rest), x10 (rest), x5 (rest)

Interlude: Mary- WWIIs

Ring of Merkins Redux- 1st time around the plank hold circle > Diamond grip merkins x5; 2nd time around > Makhtar Ndiaye’s x5

Close with a Spooky led Boat/Canoe

COT- thanks for 4 great years so far, look forward to many, many more…