October 30, 2018

Bring Out Your Dead

WELCOME

DISCLAIMER

WARM-A-RAMA

SSH IC x 13

Imperial Walkers IC x 13

Apollo Ono IC x 13

Baby Arm Circle IC x 13 (CW & CCW)

THE THANG

TABATA (Monster)
Round 1 – Merkins

Round 2 – Squats

Round 3 – Burpees

Round 4 – Lunges

Round 5 – Dips

Round 6 – LBCs

Round 7 – SSH

Round 8 – Plank

CIRCLE OF DEATH
Split into four groups with each group at a station. Four stations:

Station 1 – Overhead Squats x 31

Hold pumpkin overhead while performing squat.

Bearcrawl Block Drag to next station

Station 2 – Mummy Jacks x 31 (4 count)

Hold arms straight out like a mummy. While kicking feet forward (alternating feet), perform scissors with arms. Perform on a 4 count.

Bearcrawl Block Drag to next station

Station 3 – Bad Wolf x 31

Perform 4 regular mountain climbers = 1 rep, then 4 wide mountain climbers = 1 rep. Complete until 31 total reps.

Bearcrawl  Block Drag to next station

Station 4 – Skeleton Dance x 31

Touch thighs and ankles: right hand to left thigh, then left hand to right thigh, then right hand to left ankle, and left hand to right ankle. Then perform 3 SSH. That’s 3 reps. Repeat and perform until 31 reps.

Bearcraw Block Drag back to start. Rinse and repeated with 13 reps each exercise

*mosey to original circle

TABATA (Back In Black)
Round 1 – Plank

Round 2 – SSH

Round 3 – LBCs

Round 4 – Dips

Round 5 – Lunges

Round 6 – Burpees

Round 7 – Squats

Round 8 – Merkins

MARY
Big Boy Sit-Ups x 31 – use coupon

Jane Fonda IC x 15 (each side)

Shoestrings IC x 13 – use a coupon

Hollywood Side Crunch IC x 15 (each side)

Flutter Kicks IC x 31 – coupon overhead

Hollywood Side Crunch IC x 15 (each side)

Shoestrings x 13 – use coupon

Jane Fonda IC x 15 (each side)

Big Boy Sit-Ups x 31 – use a coupon

COUNT-O-RAMA

5 PAX; 0 FNGs

NAME-O-RAMA

Bruce, Tiger Lily, Tree Hugger, Fugitive, and Wolf Pack

COT / BOM:

 Romans 12:1 “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God – this is your true and proper worship”