• When: 2024-03-21
  • QIC: Rock Drop
  • The PAX: Ranger (Respect), Potluck, Walleye, Full House, Notebook, Forrest (Respect), Cowbell (Respect) Fast Casual, Jackhammer, Voltron (Respect), The Hedges, RockDrop (Respect)

Something New at The Arena

Another good day in the world started with another good day at The Arena.  YHC was feeling the pressure from the AOQ to produce more one-of-a-kind exercises and a good playlist.  No one complained about the music, and the mumble chatter was light considering a transition from half-jacks to SSH, the introduction of Mike Tyson Merkins, and a Reverse Warrior finale.  Twelve (12) HIM answered the bell, put their feet on the floor, and got 45 minutes better.  Outstanding effort as lots of oxygen was converted into CO2….it ain’t easy taking the DRP, but we maintain fitness for reasons outside of ourselves.

Conditions:  48 degrees.  Nearly perfect

The Thang:

Disclaimer – Prayer – Lord’s Prayer



TTT – 10 x 4-count

Michael Phelps – OYO

Windmills – 10 x 4-count

Bend and Reach – 10 x 4-count

Half-Jacks – 10 x 4-count, strait into

SSH – 10 x 4-count

1 minute of AMRAP Merk (forgot it)


Mosey to Bus Loop

10 Tyson Merkins

10 Double-Tap Squats

10 Shoulder Taps (20 Total)

30 Second Break

Rinse and Repeat x 3

Take a Lap


180° Twisting Jump Squats – 10

Superman Pull Downs – 10

Frog Jumps Front to Back – 10

Superman Hold

R&R x 1


Mosey to Block Pile

Curls for the Girls – 25 OYO

Overhead Press – 25 OYO

Bent Over Rows – 25 OYO

Squat w/wo block – 25 OYO

Up to the Light Pole, R&R x1 @15 reps


Changeover to Bricks

Dead Lift to Upright Row – 10 x 4-count

Curl to Squat – 10 x 4-count

Bent Over Shoulder Flys – 10 x 4-count

Front and Side Strait Arm Raise – 10 x 4-count


Back to the SP for a light stretch

Around the World Triceps Stretch

Reverse Warrior

L-R Leg Cross Knee to Ground


Recover to COT





  • If you want to buy a March Madness square, see Bulldog
  • Nothing else major on the horizon


Prayer Requests:

  • Forrest – Having an “over 50 procedure”
  • Unspoken



When YHC was thinking about a devo for the close, this appeared as a threat in my Twitter feed and thought it was prescient and worth sharing:


20 Unspoken Rules for Men:

  1. Never shake hands sitting down.
  2. Protect who is behind you and respect who is beside you.
  3. Never insult the cooking when you are the guest.
  4. Never eat the last piece of something you didn’t buy.
  5. Never make the first offer in a negotiation.
  6. Don’t take credit for work you didn’t do.
  7. Take the blame and give credit when due.
  8. If you are not invited, don’t ask to go.
  9. Always aim for the head.
  10. Don’t beg for a relationship.
  11. Dress well no matter what the occasion.
  12. Always carry cash.
  13. Listen, nod, and most of all make eye contact.
  14. Show restraint in expressing anger, no matter what. Being angry is a waste of energy.
  15. Weather is dinner, drinks, or both, avoid placing your phone on the dinner table.
  16. Never pose with alcohol.
  17. Proper grammar will get you far in life. Leave the foul language for the less educated.
  18. Ask more than you answer.
  19. You can tell a great deal about a person by their handshake, so make your strong and firm.
  20. Speak honestly. Say what you mean and mean what you say.

Pretty good advice overall.  Thought of how The Golden Rule was sprinkled in there in a bunch of them.  This led to Matthew.  Lots of good context in verses 1-8.

Matthew 7, 9-12

9“Which of you, if your son asks for bread, will give him a stone? 10Or if he asks for a fish, will give him a snake? 11If you, then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give good gifts to those who ask him! 12So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.


Have a great balance of week and enjoy some basketball!



  • Shout out to Ken Doll for introducing the Tyson Merkin at Urban Legend last Friday
  • You better be on your ‘A-game’ when Voltron is around. A picture (or video) will be taken.
  • Once again, the quest for the perfect Q continues.

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