Beast Mode Arm Blast

PAX: Ball Cock, Lombardi (QIC)

Weather: Feels pretty nice out here this morning.

Disclaimer: YHC is not a trained professional, don’t hurt yourself, modify as needed.

Warmup: Chumbaburpee….. To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. 4 minutes 39 seconds!

Mosey to YHC’s truck for a gift.

The Thang: Pyramid, as a few Beast Mode tunes play in the background to help the PAX find their inner Beast!

Block Shoulder Tap 15x (2=1), Block Pull-Over 15x, Block Chest Press 15x, Swingset Pullup 15x, 20 Merkins

Tricep Dip 25x, Block Front Raise 25x, Merkin Double Row 25x, 20 Merkins

Block Tricep Overhead Extenstion 35x, Block Curl 35x, 20 Merkins

Top of the Pyramid is Ascending Testicles.. Start with feet on wall in 15 degree descending position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose and hold for 60 seconds or until you shoulder roll safely to the ground at 42 seconds as YHC did. T Claps to Ball Cock holding it!!

Now down the pyramid starting with 10, 45 degree Derkins, 10, 15 degree Derkins, 10 Burpees

Complete each level of the pyramid in reverse replacing Merkins with 10 Burpees.

Mosey 1 lap on fitness path for some needed recovery!

10 MOM

Challenge taken from YHC’s Savage training program. The challenge is complete the entire set as quickly as possible.

20 Plank ups (low plank to high plank) 20 Side Crunches (10 each side)

18 Plank ups (low plank to high plank) 18 Side Crunches (9 each side)

16, 14, 12 you get the idea. Neither PAX completed the challenge before time expired!


Announcements: OlymPAX Fitness Test 8/15 Beaufort Middle School. IronPAX Challenge, more info at

Prayer Requests: Anyone touched by COVID19


Big T Claps to Ball Cock #beastmode for sure today!

Doing Plank Ups on concrete, not the brightest idea YHC has ever had!

YHC left these gifts (12) for future use in the trees behind the pool/entrance to the bus loop.

YHC is starting to enjoy taking the Q, this being my 3rd. All have been a Saturday, next up I’ll give a weekday a try, I promise to show up before 5:16

Lombardi Out!!

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