Day of Rest

Date: 08/10/2020

QIC: Black Hole

PAX: Black Hole (Q), Milky Way, Scar, Risky Business, VanDamme, Brisket, Photo Finish, Mountie, Hot Wheels, and Runner-up of Pittsburgh(zoom)

AO: The Rising

The CEO at my work decided we needed a “Day of Rest”: expressing his gratitude to everyone for their hard work and emphasizing the importance of work-life balance, especially in this work-from-home period for many of us during the pandemic. So, I had the day off and what do I do? Lead an arm-based workout! As a runner, my M frequently reminds me not to forget the upper body.

Disclaimer: modify as needed.


  • Arm Circles, IC x 20 (4 circles = 1 rep)
  • Circle Arms, IC x 20
  • Windmills, IC x 20 (Right and left = 1 rep)
  • Imperial Squat Walkers (squat, left leg to right elbow, squat, right leg to left elbow), IC x 20 (both legs + 2 squats = 1 rep)

The Thang:

In the parking lot,

  • Merkins, regular, IC x 20
  • Smurf Jacks, IC x 20
  • LBCs, IC x 20 (2 crunches = 1 rep)

At the fence / rail,

  • Merkins, inclined, IC x 20

Mosey north to trail intersection,

  • Merkins, hand-clap, IC x 10
  • Bonnie Blairs, IC x 20 (both legs = 1 rep)
  • Merkins, hand-clap, IC x 10
  • Freddie Mercuries, IC x 20 (both legs = 1 rep)
  • Merkins, wide-arm, IC x 20

Mosey west to where trails turns left,

  • Merkins, Chuck Norris (fists), IC x 20
  • Squats, IC x 20
  • Boxcutter (start in flutta position, out, up together, down the middle), IC x 10
  • Cutterbox (reverse above: up, out, down, together), IC x 10

Lunge walk (20 steps on each leg) south towards tennis courts,

  • Merkins, Diamond, IC x 10
  • Fluttas, IC x 20 (both legs twice = 1 rep)
  • Merkins, Diamond, IC x 10
  • WWII situps, IC x 20

Mosey northeast towards pavillion,

  • Merkins, hand-release, IC x 10
  • Boat Canoes, IC x ??
  • Merkins, hand-release, IC x 10
  • Merkins, ranger, IC x 20

Saunter back to the flag. Throughout the workout (during the mosey’s), Risky Business entertained us with his rendition of the Monkees’ theme song.

Strava trace: 0.67 miles



COT by Risky.

Back in the car, Milky Way remarks that his arms feel like Jello! #HIM and their arms got stronger.


YHC, Black Hole

Leave a Reply