10/20/2022 - cubhouse - Triple Check Those Arms

AO: The Cub House

When: 10/20/2022

QIC: Partly Cloudy


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Chocolate Chip, Spartan, Shrinky Dink, Belles


Well, I guess I better get this Backblast done before our next meeting at the Cub House.  Better late than never, right?  5 PAX showed for an arms only Triple Check last Thursday.  We all worked together and very much enjoyed the conversations.

We kicked off our beatdown with some stretches and in cadence counts.  Then we went on an Indian Run.  Since we only had 5, we broke up into groups 2 teams of 2 and 1 on their own.  The two teams started on the reps while the single (me) ran.  Then we rotate.  With each triple check we do each exercise and run 3 times.  Reps continue until the runner comes back.

Triple Check 1:

Jello Shooters

Rotator Rays


We took another Indian Run before we started our second triple check.

Triple Check 2:

Carolina Dry Docks

Reverse Grip Rows


We took one more Indian run, then worked on abs.

20 Figure 8 V Sits

20 Russian Twists

20 Bicycles

20 LBCs

20 Indian Style LBCs

Then we did the ab cycle again!


Leave a Reply