Chest and Arm Day

Warm-O-Rama:

• Side-Straddle Hops x 25
• Imperial Walkers x 20
• Arm Circles x 20 each direction
• Merkins x 15

The Thang:

Circuit 1 – Chest

3 Rounds – All reps 15

1. Chest Press – 15
2. Block Merkins (hands on block) – 15
3. Decline Merkins (feet on block) – 15
4. Overhead Press – 15

After each round:
➡️ 20 Mountain Climbers (Cumming Count)

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Circuit 2 – Arm Assault

3 Rounds – All reps 15

1. Curls – 15
2. Tricep Dips – 15
3. Diamond Merkins – 15
4. Front Raise – 15

After each round:
➡️ Bear Crawl 20 yards

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Finisher – “100 Rep Block Burner”

• 25 Curls
• 25 Chest Press
• 25 Overhead Press
• 25 Tricep Extensions

COT:

Always grateful for the HIMs of F3 who show up for each other each week. Prayers for my mom who has been shrugging hard with anxiety and insomnia for the past 3 months. Prayers for all those unsaid.