Trick or Treat 2: the #MOB

10-31-2018

Conditions: It’s actually fall high 40’s.

PAX: Joker, Kiffin, Hostilo, Peaches, Hairclog, Swanson, Harvey Updike, Yo-Yo Ma, Big Spur, Urkel (QIC)

Warm up:

  • SSH IC x 31
  • TTT IC x 10
  • LBAC IC Forward x 15 Backward x 16
  • Imperial Walkers IC x 19

The Thang:

  • Partner up and grab a pumpkin per pair
  • Pumkin Spice Dora
    • One PAX does overhead presses with the pumpkin, the other runs down and back in parking lot
    • Switch
    • Switch
    • Switch
    • After each PAX has run twice and pressed twice add the Spice: 10 Burpees
    • One PAX does curls with the pumpkin, the other runs down and back in parking lot
    • Switch
    • Switch
    • Switch
    • After each PAX has run twice and curled twice add the Spice: 10 Burpees
    • One PAX does squats with the pumpkin, the other runs down and back in parking lot
    • Switch
    • Switch
    • Switch
    • Switch
    • Switch
    • Switch
    • Switch
    • After each PAX has run four times and done squats four times add the Spice: 10 Burpees
    • One PAX does overhead presses with the pumpkin, the other runs down and back in parking lot
    • Switch
    • Switch
    • Switch
    • After each PAX has run twice and pressed twice add the Spice: 10 Burpees
    • Big Spur and Peaches wanted extra credit so they started curling again
  • Back to the circle, grab a pumpkin on the way if you don’t have one yet, one pumpkin per PAX
  • Trick or Treat
    • The PAX mosey stopping when the Q calls, “We are at (insert name of PAX here)’s house”
    • All PAX say Trick or Treat
    • The named PAX calls an exercise, must not repeat except Burpees, anyone may call Burpees. 15 of each exercise or 10 Burpees
    • Continue to mosey until the Q calls the next house.
      1. Hairclog – LBC’s
      2. Joker – BBSU’s
      3. Hostilo – Mountain Climbers
      4. Swanson – Burpees
      5. Harvey Updike – American Hammers
      6. Peaches – Tempo Merkins
      7. Big Spur – Burpees
      8. Kiffin – Star Jacks
      9. Yo-Yo Ma – Burpees
    • Back to the “pumpkin circle”

6MOM

  • Flutters, holding the Pumpkin up over your chest, IC x 20
  • BBSU OYO x 20
  • Air Humpers, place your pumpkin on your lower abdomen, IC x 20
    • This may have produced more mumble chatter than anything else in my previous F3 experience
  • Backscratchers IC x 20
  • Hold your pumpkin over your chest
  • Touch your pumpkin to the ground on your left, back up
  • Touch your pumpkin to the ground on your right, back up
  • Touch your pumpkin to the ground on your left, back up
  • Touch your pumpkin to the ground on your right, back up
  • Touch your pumpkin to your chest, raise it back up x 10

Time!

COR, NOR

Announcements

  • Train for the P200

Prayer Requests

 

Moleskin:

  • I didn’t have time to carve an F3 jack-o’-latern this year. My apologies to the PAX
  • Joker was the only survivor of yesterday’s workout to appear today
  • Tclaps to Big Spur, Joker, and Kiffin for their second year of trick or treating.(Last year’s backblast Trick or Treat!)
  • It was awesome to see Hairclog back in the gloom again, twice this week!
  • It was also awesome to have Harvey with us again. He walked up this morning and asked, “Is this F3?”
  • I based my Mary on exercises that you would do with a ruck during a ruck workout, pumpkins produce a very different visual
  • I am already planning a few tweaks to next year’s Halloween Q. We will see.

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