Arm Circles from Hell

I wanted to do my first Renegade workout without the long distance early morning running (which I hate), do it more intense than a hard run, and that meant intervals of box jumps and shoulder walking (the dreaded Walkdown Merkin and Bear Crawls). And I wanted to show that Arm Circles aren’t just for Warmups anymore…

Renegade 7-25-2019, Blackberry

PAX in attendance Seuss, TinMan2, YogiBear, Siri, Butterfinger, Loveseat, WarChicken, MallCop, Blackberry

I’ve grown to love Little Baby Arm Circles.  When I first learned them from Woz at my first Renegade post I was like, what the hell is this?  It really burns! Then I started to do them on my own, before a run, during a run (try it), in the sauna at the gym (if nobody else present), and on bike rides (no really, try it).  Most people think of it as a warm up but it’s built up my shoulder strength like nothing I can do in the weight room.  It’s a great way to catch your breath after a hard sprint or HIIT interval.  And it’s wonderfully confusing to the PAX and the Q when you mix up the cadence with 10 counts instead of 4CIC.

I wanted to do my first Renegade workout without the long distance early morning running (which I hate), do it more intense than a hard run, and that meant intervals of box jumps and shoulder walking (the dreaded Walkdown Merkin and Bear Crawls).  And I wanted to show that Arm Circles aren’t just for Warmups anymore…

If I could do it over again, I would have those who opted for actual Bench Jumps over Curb Jumps to do ½ the number of reps.  I also would have cut out most of the abs which I put in for recovery between sets so we could actually fit the whole workout in as planned … we only made it through page 3 of my 5 page large print workout.

WARMUP:

  • Weedpicker 4CIC x15 IC – Be sure to stand all the way up—this is for the benefit of YOUR hamstrings
  • Walkdown Merkin x5  IC
    a Poor Man’s Burpee, keep feet/toes planted, bend over and walk down with your hands to pushup position, do 1 Merkin, walk your hands back and stand up for 1 count.  Walkdowns are really great for your core and for a good sweat.
  • SSH 4CIC x 50 – that’s 100 Jumping Jacks, and my Fitbit seemed to think my heart rate broke 200.  Since I did not collapse or feel like collapsing, it was probably just misreading our cadence
  • Jeff Imperial Walkers x15
  • LBC 4CIC x20
    Towels were kindly offered for the convenience of the PAX. Most were too proud to accept my newly laundered Beach Club towels and I hope their asses are sore.  Mine isn’t.

THE THANG

BEAR CRAWL #1 OYO:

  • Bear Crawl to cones (about x20)
  • 10x Merkins
  • Crab Walk back to start
  • 10x Merkins
  • (recommended modify was Bunny Hop to cones, 10 merkins, Bunny Hop backwards to start, 10 merkins)
  • PLANK UNTIL EVERYONE IS DONE

To be immediately followed by:

Arm Circles from Hell– 10 count cadence, just because

  • 10-count x5  Morrocan Night Club
  • 10-count x5 FWD arm circles
  • 10-count x5 REV arm circles
  • 10x 4CIC overhead Seal Claps

Recover with Abs – SLOW CADENCE

  • 20x cross RIGHT leg crunch in cadence 
  • 20x cross LEFT leg crunch in cadence
  • On side Jane Fonda RIGHT leg x20 in cadence
  • On side Jane Fonda LEFT leg x20 in cadence

Curb Jumps #1 OYO       
(Badasses YogiBear, MallCop, Loveseat did actual Bench Jumps)

  • 20 curb jumps
  • American Hammers x20 
  • 20 curb jumps
  • American Hammer x20
  • 20 curb jumps
  • American Hammer x20
  • PLANK UNTIL EVERYONE IS DONE

Bear Crawl #2 (see modify above)

  • Bear Crawl to cone
  • 5x Walkdown Merkins
  • Crabwalk back
  • 5x Walkdown Merkins
  • PLANK UNTIL EVERYONE IS DONE

Broad Jump

  • 20x Broad Jumps OYO
  • 10x Merkins
  • 20x BACKWARDS Broad Jumps, stop when finished with 20
  • 10x Merkins
  • PLANK UNTIL EVERYONE IS DONE

20 count recover

Down for abs    

  • 15 4CIC LBCs

Curb Jumps from Hell, #2  OYO

  • 30x curb jumps
  • 15x Walkdown Merkins
  • 20x curb jumps
  • 10x walkdown Merkins
  • 10x curb jumps
  • 5x walkdown Merkins
  • PLANK UNTIL EVERYONE IS DONE

Immediately followed by Arm Circles from Hell (#2)

  • 10-count x5  Morrocan Night Club
  • 10-count x5 FWD arm circles
  • 10-count x5 REV arm circles
  • 10x 4CIC overhead Seal Claps

Down for Abs

  • Gymnast crunch 4CIC x 10
  • 10 American Hammer 4CIC x10
  • 10 little baby crunch  4CIC x10

(here we ran out of time and we missed Curb Jumps from Hell #3, BACKWARDS Bear Crawl #3, and a Plank Off… I guess too many abs…)

Finish with Progressive Sprints

  • Run to end of parking lot
    • 10x 4CIC Jeff Imperial Walkers
  • Run 75% of your max sprint back to start
    • Tiny Little Bitty Baby Arm Circles
      • 4CIC x3 Morrocans
      • 4CIC x3 FWD arm circles
      • 4CIC x3 REV arm circles
  • Run 100% max sprint to end of parking lot
    Siri was the clear winner with  a beautiful finish, and he duly bragged about beating sprinting phenomenon Loveseat
  • Announcements on the way back to start  (HDHH @ HQ 5PM)
  • Namearama
  • Prayers/COT

Do-Over:

If I had cut out the Abs and let the Bench Jumpers do ½ reps, we could have gotten to the following:

  • BACKWARDS Crawls
    • Backwards Crab Walk (ie, Crab Walk forwards) to cones
    • 5 Walkdown Merkins
    • Backwards Bear Crawl ALL THE WAY BACK (this one is tough)
    • 5 Walkdown Merkins
  • Curb Jumps from Hell #3 OYO
    • 30x Curb Jumps/15x Bench Jumps
    • 10x American Hammer
    • 30x Curb Jumps/15x Bench Jumps
    • 20x Flutter Kicks
    • 30x Curb Jumps/15x Bench Jumps
    • 5 Walkdown Merkins
  • 20 OYO Merkins
  • 5 Walkdown Merkins for the hell of it
  • PLANK OFF

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