AO: The Crown

When: 10/28/2022

PAX:

Number of Pax: 11

Pax Names: 8-Track, Combine, Falafel, Fatone, FNG Mike, Kenny G, Lady Bug, Lovejoy, McFlurry, RG3, The Situation,

Number of FNGS: 1

FNG Names:

QIC: Combine


The BackBlast:

Conditions: perfect.

Warm-o-rama: side straddle hops, Abe Vigodas, overhead claps, seal claps, groin stretch, runner’s stretch, calf stretch, Makhtar N’Diayes, hold plank bear

2 laps of pass-the-pumpkin mosey: definition: a goose run with a large pumpkin involved. PAX form a single file line and run a predetermined route. Pumpkin starts with the first PAX and gets passed down the line until reaching the end. PAX at the end runs to the front with the pumpkin help overhead and the fun starts over.

The Thang: Fantastic Beasts!

Centaur: definition: half man/half beast, two PAX work together – one is the beast, one is the man. Beast starts in plank position. Man grabs beast by ankles and proceeds to walk forward. Commonly known as the wheelbarrow.

Centaur 30 yds with partner, complete 30 monkey humpers, switch with partner and centaur back, complete 30 monkey humpers.

Bear crawl 30 yds, complete 30 flutter kicks, crawl bear back, complete 30 flutter kicks.

Centaur 20 yds, complete 20 Spiderman merkins, centaur back, complete 20 Spiderman merkins.

Bear crawl 20 yds, complete 20 Supermans, crawl bear back, complete 20 Supermans.

Another round of pass-the-pumpkin x2.

Zombie crawl 20 yards out, complete 20 air squats, backpedal back, complete 20 air squats.

Dynamic skip 20 yards out, complete 20 Carolina drydocks, backpedal back, complete 20 Carolina drydocks.

Circled up for Ghostbusters: theme song to Ghostbusters plays, high knees/butt kicks throughout, every time “Ghostbusters” is said, complete one burpee. Plank jacks during the bridge. Lotta burpees.

Ended with some Mary: 20 zombie crunches each side (LBCs with knees to one side), and dead cockroaches.

Count-o-rama, Name-o-rama.

CoT: Welcomed FNG Mike – gets a sweet nickname next time he joins us. Encouraged men to live in the present, enjoy this final bit of beauty with fall in full flourish. Always grateful when I get to lead these men. No better way to start the day.

Leave a Comment

F3 Chicago