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”
