Arms Race in the Star City

Warmarama:

1. 25 SSH IC
2. 25 Imperial Walkers
3. 20 Merkins
4. 20 Arm circles (each side) – Sobriety Style
5. 15 Merkins
6. Short jog

The Thang:

DIRTY bomb:

With partners:

1. Derkins with bricks / Partner runs to far cones and back. Keep switching to 100
2. Iron Hulks with bricks / Partner skips to far cones, runs back. Keep switching to 50
3. Russian Twist / Partner bear crawls with brick to near cone, runs back. Keep switching to 150
4. Triceps Extension with bricks / Partner skips to far cones, runs back. Keep switching to 200
5. Y presses with bricks / Partner run to far cones, runs back. Keep switching to 250

Then, without partners:

1. Burpees (20 OYO)
2. Overhead arm claps (25 IC)
3. Merkins (15 IC)
4. Big Boy Situps (15 OYO)
5. Squats (25 IC)

Mary:

1. Box cutters (10 IC)
2. Oblique crunches (20 IC)
3. Merkins (30 single count)
4. Big Boy Sit Ups (40)
5. Superman

COT: Count, Namorama, announcements, BOM

Note: 2 FNGs: Acorn’s twin sons about to turn NINE — Alex (Messi) and Jack (Croc). They ran circles around us