• When: 2020-05-07
  • QIC: RockDrop
  • The PAX: Ranger (Respect), 7-11,Fast Casual, Forrest, RockDrop (Respect)

Gray’s Anatomy at The Arena

YHC has thoroughly enjoyed Zoom-posting during the shutdown, but is it great to be back in the gloom, or what! The Arena found a temporary home this week at Mt. Horeb UMC, so T-claps to them for hosting us (and Shawshank.)  We look to be back at home-home next week, so I will see you at NPE then.  This morning’s beatdown was full-on Gray’s Anatomy, working upper, core, lower, cardio, and stretch.  YHC also provided music since he is tired of hearing 90’s rock at boot camp as he grew up in the 70’s and loves Aerosmith, Lynyrd Skynyrd, and R.E.M.  Today’s Pandora channel selection was a choice between Hip-Hop BBQ and Blackberry Smoke.  A coin was flipped, Blackberry Smoke won, and the beatdown was on.

Conditions: 47 degrees and crisp. Couldn’t be much better.

The Thang:


Prayer – Lord’s Prayer – Pledge of Allegiance


Good Mornings – 10 x 4-count

TTT – 10 x 4-count

Windmill – 10 x 4-count

Walk in Place – 30 Seconds

Jog in Place – 30 Seconds

High Knees – 30 Seconds

Half-Jacks – 30 Seconds

SSH – 30 Seconds

Round 1:  Around the parking lot stopping 4x for:

5 Burpees – Mosey

5 Burpees – 20 Pretzel Crunches – Mosey

5 Burpees – 20 Pretzel Crunches – 30 Jump Squats – Mosey

5 Burpees – 20 Pretzel Crunches – 30 Jump Squats – 40 Hand Release Merkins

Round 2 – Mosey across the parking lot and back between each group

Chest Openers – Shoulder Taps – Triangle Merkins – Merkins

Walking Plank – Superman – High Jump Twist Abs – Gas Pumpers

High Knee Slow – Lunges – Squats – Al Gores

Stretch Forward – Lower Back – Upward Dog – Downward Dog

Round 3 – Mosey across the parking lot and back between each group

Helicopters – Deep V Merkins – Close Merkin – Wide Merkin

Pike Ups – Rocket Man – Heels to Heaven – Flutter Kicks

Up-Backs – Iron Mikes – Jump Squats – T Squat Hold  (cut due to time)

Side Stretch – Triceps Stretch – V Sit L/R/C – Figure 4




  • If you failed to post this morning, you missed out on a selection of sparkling water from the portfolio of YHC’s employer
  • The Arena will be meeting at New Providence Elementary next week at the normal time of 0515
  • If you have not been posting, you are missed so now is the time to get back in the groove wherever you post

Prayer Requests:

  • Fast Casual – Francisco (store manager)
  • Forrest – Mother-in-Law

Have a great weekend!

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