10/20/2023 - Honey Pot - Chest / Back / Bi’s

Conditions: 54  and clear

Warm Up:

1. Side Straddle Hops
2. Imperial Walkers
3. Arm Circles
4. Circle Arms
5. Plank
6. Down Dog
7. Cobra

The Thang:

PAX did Chest, Back and Bi’s.

Format: 1 exercise of each for reps, then mosey.  1 exercise of each in isometric format, then mosey.  1 exercise which included all 3 for reps.  Rinse and Repeat for 4 rounds

Round 1:

Round	Reps		ISO		All 3
1	15 Merkins	Mosey	60 second Elevator Merkins	Mosey	10 Merkin / Row / Curl
	15 Double Handed Rows		8 Double Handed Row w/5 second hold
	15 Double Handed Curls		8 Double Handed Curl w/5 second hold

Round 2:

2	15 Diamond Merkins	Mosey	30 second middle floor hold Merkin	Mosey	8 Merkin / Row / Curl
	10 One Handed Row		5 One Handed Row w/5 second hold
	Wasco’s		25 Second Curl and Hold

Round 3:

3	Merkin Count-O-Rama – 5 down to 1	Mosey	45 second Elevator Merkins	Mosey	6 Merkin / Row / Curl
	Row Count-O-Rama – 5 down to 1		30 Second Row and Hold
	Curl Count-O-Rama – 5 down to 1		30 Second Curl and Hold

Round 4:

4	15 Wide Merkins	Mosey	30 second bottom floor hold Merkin	Mosey	4 Merkin / Row / Curl
	15 Double Handed Close Grip Row		5 One Handed Row w/5 second hold
	15 Double Handed Close Grip Curl		30 Second Curl and Hold

COT:

Thoughts/prayers for Chewtoy’s wife dealing with situation at work.  Safe travel this weekend for both.