WARMUP: SSH, LBAC, the old stretches
THE THANG: HAUNTED DOLLLLLLLLLLLLLLL
YHC asked his 6 year old daughter if by chance we had a haunted doll in the house. She proceeded to pull a terrifying Madam Alexander doll out of a bathroom drawer. This was an old doll given to her by my M, and so old that its head was literally hanging by a thread.
PAX was tasked with GETTING RID OF THE DOLL!
The thing:
1 pax instructed the group to do an exercise at the startdex, while he ran away from the group to ditch the doll some where far away. Once he returned after ditching the doll, the rest of the PAX went on a moseying hunt to find the cursed doll. If PAX could not find the doll a set of work out dice were invoked to give hot/cold clues to the dolls location. Work out dice consisted of a list of exercises (merkins, burpees, mt climbers etc) and a length of time or number of reps to perform the exercises.
Once the doll was found, we rinsed and repeated until of pax had a chance to ditch the doll.
Stairs were climbed and burpees were burped.
Thank you again for the opportunity to lead!
Natty Ice outtttt
COT:
WARMUP: mosey for 40 yards until my metallic ankle locked up. Then yoga to loosen up and get that new blood produced and pumping
THE THANG: on the stairs, after each round, run to the top and back down to next landing
20 SSH
20 burpees
20 drop squats
20 dry docks
20 heel lifts
we added a pump to the burpee every round. For example on round #4, we did 4 merkins on each burpee
5 rounds completed
Burpee count 100 (but 220 burpees worth of merkins)
MARY: breath work and heart rate
ANNOUNCEMENTS: nah
COT: my favorite coffeeteria so far in my year and a half of F3. Small group this morning led to some great chances for opening up
WARMUP:
41 SSH
Right over Left
Left over right
WMH
Good Mornings
Little baby Arm Circles forwards and backwards
THE THANG:
10 Burpee Buy In – Focus on Form Don’t Rush
Pass the Speaker mosey to Stairs
10 Burpees at top of Stairs
Mosey Down Stairs
10 Burpees
Stairway to Heaven – Push up on each step to top – Jog across each landing
10 Burpees
Mosey Down Stairs
10 Burpees
Lunge up to first landing
10 Burpees
Both Feet Each Step
Squat each step
Partner Up Wheel Barrel
Switch Partner Up Wheel Barrel
10 Burpees
Mosey to Bottom of Stairs
10 Burpees
Run to Top of Stairs
10 Burpees
Mosey to Startex
10 Burpees
Octoburpee Challenge complete
Transitioned to Active P90X Yoga – Downward dog, Warrior 1, 2 and Reverse Warrior
MARY:
5 mins of Dealer Choice
ANNOUNCEMENTS:
Night Moves Next week on 10/12
Firefox Game night
Toolman SSH on 10/27
COT:
WARMUP: 10 SSH
10 LBAC F
10 LBAC R
10 OH claps
10 Seal claps
10 Moroccan night clubs
10 OH press
10 IW
10 Hillbillies
Mosey to bottom of steps
THE THANG: 64 reps each on the way up the stairs, 16 on each landing, then run back down and start together on next exercise
Newton’s Cradle
Irkins
No hand merkins
T ups
Elbows to knees
No surrenders
Dips
O squats
ANNOUNCEMENTS: brewsday Tuesday, night moves on 10/12, octoburpee begins Monday
COT: prayers for @salpal travels
Prayers for @slumlord business partner Ronnie
Prayers for @natural_ice with layoffs at work
WARMUP: n/a (come warmed up)
THE THANG: simple. We did two indigenous people running burpee apocalypses back to back around GEODIS Park. I think we did 5 or 6 times around. 3.2 miles run. 111 burpees.
MARY: n/a
ANNOUNCEMENTS: Get your F3 gear. Check slack.
COT:
