DATE: 2021-10-26
AO: Atlantis
Q: Deflator
PAX: Rogue, Hammerhead, True North, Bratwurst
FNGs: None
COUNT: 5
WARMUP: Jumping Jack-o-Lanterns, Scarecrow Circles, Pumpkin Pickers, Zombie Fighters, thriller burpees, Friday the 13th Merkins, Frankensteins
THE THANG: Mosey around and pass around calling Boo! – the called out Pax then led 3 Burpees, 3 Overhead Claps, 3 O’s (ab exercise). We passed around the Boo! 2 rounds throughout the workout.
Mosey back to the start. Perform descending sets of Burpees, Squats, Werewolf Merkins, Big Boi Sit-ups. Round of 10 each then run around the fake grass “trick or treating”. Back to start and do 9 of each, run, 8 each etc until we got to 1. MARY: I think we did a plank off and then ab mountain climbers. ANNOUNCEMENTS: None
COT: Always keep your old Weinkes handy in case you get tapped to Q at the last minute. Recycling is encouraged in F3!
F3 The Capital 