Halloween Massacre
AO: The Bermuda Triangle
QIC: Bruce
PAX: C-Lo, Soybean, Toms, Lipton, Shoestring, Gus, Cataract, Snookie, Outcast, Oz, Rabbit, Tiny, Raven, Slots, Bruce, and 5 FNGs (Flyer, Chaperone, Geppetto, Next, and Milkbone)
Conditions: Dry, gloomy, and 45F
WELCOME
DISCLAIMER
WARM-A-RAMA
Capri Lap
SSH IC x 13
Imperial Walkers IC x 13
Apollo Ono IC x 13
Finkle Swings IC x 13 (each leg)
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 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.
Spidercrawl 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 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.
Witch hop (jump squats with hands out in front like holding a broom) to beginning station
*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
Partner Sit-Ups x 31 (each partner) – use a coupon (we used pumpkins and cinderblocks)
Leg Lifts IC x 13
Russian Twists IC x 13 – use a coupon
Leg Lifts IC x 13
Partner Sit-Ups x 31 (each partner) – use a coupon
Count-o-Rama
Name-o-Rama
COT / BOM: Q shared some insight from Chuck Swindoll’s Rules for Running a Rewarding Race. Q talked about how we all worry more than we should and that we cannot change the past nor can we predict the future. Instead of worrying, we should put it in God’s hands and strive to make each day better than the last.
http://salemnet.vo.llnwd.net/o29/insightforliving/pdf/broadcast/2016.01.05-notes.pdf
MOLESKIN: 20 PAX (5 FNGS! – Welcome Flyer, Chaperone, Geppetto, Next, and Milkbone!) showed for a Halloween Massacre and went home to strive to be better HIMs.
