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
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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.