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Arcadia
Oct 29, 2021
Edited: Oct 29, 2021

Halloween Fun

in Backblasts

Date: 10/28/21

Location: The Battlefield

On Q: Arcadia and S'mores

PAX: Cajun


Warm Up: Arm Circles, Raggedy Ann, Windmills, and Jumping Jacks


Lisa’s Portion

First Thang:

2 Min Zombie Run – caring weights or a ruck sack


Second Thang:

1 Min of each exercise;

-Monster Merkins

-Haunted High Knees

-Batty Burpees

-Spooky Squats


Third Thang:

Spelling words for the remaining 20 mins.


A – 10 Burpees

B – 1 – Minute Plank

C – 20 Merkins

D – 40 Jumping Jacks

E – 15 Squats

F – 2 Min Squat Hold

G – 15 Crunches

H – 30 Calf Raises

I – 20 Boxing Punches

J – 20 Mountain Climbers

K – 15 Overhead Tricep Ext

L – 1 – Minute Plank

M – 20 Lunges

N – 10 High Low Planks

O – 20 Merkins

P – 25 Arm Circles

Q – 15 Lunges

R – 10 Burpees

S – 20 Mountain Climbers

T – 20 Jump Squats

U – 1 Minute of High Knees

V – 40 Jumping Jacks

W – 15 Overhead Tricep Ext

X – 10 Sit ups

Y – 2 Min Squat Hold

Z – 30 Calf Raises

-----

Jess’s Portion

Forth Thang:

Circle of Death;

Club – Skeleton Squats with a Kickback

Spades – Scarecrows

Diamonds – Monster Twist (weighted side bends each side)

Hearts – Scaredy Cat Jumps (180s)


*Number cards indicate number of reps. Face cards are an automatic 15 Reps.*

-Once we made it all around the circle, we ran a lap and did Batwings (Tricep Ext)

-Once we made it all around the circle again, we ran a lap and did a round of Sleepy Hollows (Burpees)


Fifth Thing:

Dead lifts to Thriller. Do dead lifts the whole song, and when you hear thriller do a squat thrust, then go back to dead lifts.

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