SpongeBob: It's time to grow myself large and wide. [grows himself large and wide as he is saying it. Walks over to his weight, which is a pink bunny and a blue bear and has trouble lifting it but manages to get it over his head anyway. Doorbell rings. Opens door]
Sandy: Howdy, SpongeBob. How's it goin'?
SpongeBob: Not too close, Sandy. I tend to get smelly when I'm pumping iron. Check it out. [shows off his muscles but is still a weakling]
Sandy: Well, you're smelly.
SpongeBob: All thanks to my state-of-the-art work set. [shows all sorts of stuffed animals]
Sandy: Uhh, I don't wanna disappoint you, SpongeBob but you won't see any progress with those.
SpongeBob: Oh, really?
Sandy: That is, if you want arms like these. [rolls up right sleeve, and flexes her right arm, showing off a big, impressive bicep] Or these! [rolls up other sleeve and flexes left arm, revealing her other bicep] Or these! [shows off her powerful back muscles while executing a back double bicep flex. SpongeBob's arm wiggles in the air]
SpongeBob: Well, uhh, maybe I could use a little help.
Sandy: Well, if you want arms like mine, you just gotta follow my training program.
SpongeBob: Wow, really? That'd be great Sandy! I can see me now. [imagines himself with muscles and very tall working at the Krusty Krab, singing and jellyfishing at Jellyfish Fields & telling Gary goodnight, too big for his bed] Yeah... that would change everything!
Sandy: Be at my place at 5 a.m. Oh! And you'll need a water helmet. [puts a fish bowl on his head. Now, at Sandy's tree dome where SpongeBob is trying to do push-ups] Come on, SpongeBob, it's only push-ups! Come on. Come on! You can do it! [SpongeBob is grunting at this point determined to get a push-up. His body cracks and falls down while his arms stay up]
SpongeBob: One. [acorn bell dings]
Sandy:[in boxing ring with gloves on] Alright, put 'em up!
SpongeBob:[struggles getting his gloves up] They're up.
Sandy: Ding ding! [punches SpongeBob out of the ring. Later, Sandy starts up her exercise wheel with SpongeBob on it. SpongeBob pants while the wheel goes faster and makes him trip all over the wheel] Feeling the burn?
SpongeBob: I'm-fee-ling-some-thing!!! [launches out of the wheel and into the tree dome glass]
Sandy: Well, now that we've got warmed up, it's time for the arm-cruncher.
SpongeBob: Arm-cruncher, great. [sees 2 cement blocks slamming into the cement pedestal] This squirrel's trying to kill me!
Sandy:[walks up to the arm-cruncher with phone in hand] This is it.
SpongeBob: Hey, that's great, Sandy. Well, I sure had fun, we'll have to do it again sometime, bye. [hangs up] This working-- Ow. --thing isn't working-Ow. [arms bulge in and out] Ow. Ow. Ow.
TV: Hey, you! Wimpy, wimpy, wimpy! "Oh, I'm a little peanut worm." Are you too much of a wimp to work out? Are you a weakling built like a sponge? Well, now you too can have muscles.
TV: With Anchor arms! [puts a long pink item on his arm] They slip on like a glove. Just add air. [puts a plug in the arm's hole and pumps air into it] How big do you want 'em? [pumps air into other arm] Normal? [puts more air into arm] Veiny? And for the ladies... [puts air into arm which makes it grow hair] ...hairy. [SpongeBob whistles as the TV puts up an image of a weak shark] I was a wimp before Anchor arms. Now, I'm a jerk and everybody loves me. So order now, wimp!!
SpongeBob: Wow, now that's a good idea!
SpongeBob: I wanna be just like him. Yeah, I've gotta get to a phone! [later, a big shadow of SpongeBob is walking down the road past Squidward, who is licking a popsicle] Hi, Squidward!
Squidward:[Tongue stuck to popsicle] SpongeBob?
Mr. Krabs:[Mr. Krabs is sweeping outside the Krusty Krab] Huh?
SpongeBob: Ahoy, Mr. Krabs!
Mr. Krabs: Mother of pearl!! [hides in the Krusty Krab. Now, at Mussel Beach where everyone is lifting weights. SpongeBob comes in and makes one guy drop a big weight on two others feet]
SpongeBob: Hi, guys. [shows off new muscles]
Larry: SpongeBob, is that you?
SpongeBob:[walking on his hands] Who were you expecting, Tiny Tim? Wait...wait... [flexes those muscles] They're big aren't they?
Larry: Dude, you're ripped!
SpongeBob:[flexes out the words] Thank...You. I've been working out. Excuse me a second. [flexes more] Yeah. Anyone up for the... [flexes muscles into drinks] ...juice bar?
Scooter: I'm tellin' ya, he's huge!
Sandy: Have you guys seen SpongeBob anywhere?
Scooter: You mean 'MuscleBob BuffPants'? He's in there! [points to inside of bar]
Sandy: Uhh, whatever. Thanks.
SpongeBob: I start off with 20 raw eggs everyday. But that's just me.
Sandy: Pardon me.
SpongeBob: Working out is my life! I remember when I used to look like that guy over there. [points to weak fish]
Fish: Who me? [everyone laughs]
SpongeBob: I remember when I used to look like you, too. [points to Larry and laughs] But, that was a long time ago.
Bartender: Here's your drink, sir.
SpongeBob: Thank you. [tries to lift up drinks but can't so he stretches his mouth out to the straw and drinks] Yeah...
Sandy: SpongeBob? Wha-where'd you get those muscles?
SpongeBob: I've created my own workout routine that's given me amazing results. [anchor arm almost slips off] Whoops! Yeah, I have never felt better.
Sandy: Heck, what's your secret?
Sandy: Your secret workout. What is it? [everyone wants to know]
SpongeBob: Hmmm, well...I, uhh...first I take my hand and I do this... [makes armpit noises]
Larry: Are you kidding?
SpongeBob: Do these muscles lie? [flexes muscles into a shape of a sponge. Everyone starts making armpit noises]
Sandy: I'm glad to see you found an exercise program that works for you.
SpongeBob: Yeah, your workout routine wasn't quite tough enough for me.
Sandy: Can't argue with those results. What you need to do now is put those muscles to the test.
SpongeBob: Uhh, what do you mean?
Sandy: The big Mussel Beach anchor tossing competition. It's today! Everybody'll be there!
Bartender: Here's your drink. [sets drink on SpongeBob's anchor-arm hand and sinks down]
Sandy: Hey, with those arms, you'll do great!
SpongeBob: Uhh, well, I'm not sure.
Sandy: C'mon, let's go.
SpongeBob: Now? Wait, uhh, wait, Sandy. I don't think it's such a... [tries to run away but the drink is holding him back. Tries lifting the drink but is unsuccessful] Sandy, wait!
Sandy: Here it is-- the sign-in list.
SpongeBob: Oh, no.
Sandy:[signs her name on a piece of paper] Ok, Sandy Cheeks. [puts paper into entry box]
SpongeBob:[still struggling] Wait, Sandy-- don't sign just yet!
Sandy:[Puts the paper in the box]
SpongeBob:[struggles even harder]
Sandy:[signs names] SpongeBob SquarePants. [bartender lifts drink off of SpongeBob which sends him flying towards Sandy]
SpongeBob: Sandy, wait...! [slams into pole]
Sandy: It's ok, SpongeBob, I already signed your name in.
Announcer: We're on! Welcome to the Goo Lagoon 8th annual anchor toss competition. [everyone is getting ready but SpongeBob is so nervous]
Sandy: Ready, SpongeBob?
SpongeBob: Oh, yeah. Great. No problem. [blows frantically into his Anchor Arms]
Announcer: Could I get some mustard on that? Oh. First up, Don the Whale. [Don throws the anchor and lands. Person comes up to measure distance]
Measurer: 200 yards. [crowd cheers]
Announcer: Let's see an instant-replay. [another anchor comes flying in on top of the measurer] Amazing! Up next, Larry the Lobster. [Larry throws his anchor and it follows the measurer wherever he goes]
Measurer: 210 yards!
Announcer: Here goes, Sandy Cheeks. [Sandy throws it up in the air and kicks it away. Measurer runs around until he gets hit]
Measurer: 510 yards!!
Announcer: Wow! Fabulous!
Sandy: Beat that, SpongeBob!
Announcer: Up next, SpongeBob SquarePants.
Crowd:[crowd is imitating the armpit exercise while others are holding up SpongeBob signs and chanting] SpongeBob! SpongeBob! SpongeBob!
SpongeBob:[tries to pull the anchor but instead he falls under the ground with the anchor and comes out and laughs] Just kidding. Just kidding. [everyone laughs]
Sandy: That SpongeBob is funnier than ears on an acorn.
SpongeBob: Oh, this is it. They're all gonna find out I'm a fake. I can't give up. I've got to try. I can do it! I've got Anchor Arms! I'm no wimp, I'm a jerk!! [blows his Anchor Arms up to the "JERK" size. Tries the lift the anchor again but when he tries too hard, some of the air in one arm goes into SpongeBob's nose making it huge. Tries to lift again but the air goes into his left eye as the crowd 'ooh's. Tries the anchor again the and causes the air to go into his left tooth. Tries the anchor again the last time, causing the Anchor Arms to overinflate around his body then explodes. When the smoke clears, the popped remains of the Anchor Arms are shown deflating]
Crowd Attendee: I think he lost. [crowd chants for Sandy] Sandy! Sandy! Sandy! [Sandy walks up to SpongeBob and taps her foot. Tells SpongeBob to follow her. Later, back at her tree dome]
SpongeBob: 96. 97. 98. 99. 100.
Sandy: I want 100 more.
SpongeBob: It hurts. [changes channel over and over] 1. 2. 3. 4...
Sandy: I think we finally found an exercise for you, SpongeBob.
SpongeBob: ...9. 10. [arm falls off] Can you get that?.