SpongeBob thinks he can get more attention if he becomes physically fit. But he soon finds that exercise is hard work, and orders "anchor arms," which he inflates with air, and looks buff. Everyone finds out how fake he is when Sandy signs him up for the annual anchor toss competition at Muscle Beach.

SpongeBob thinks he accidentally killed Squidward, so Squidward decides to use it for his advantage. Threatening to haunt them for the rest of their lives, Squidward makes SpongeBob and Patrick his servants.