The Hill

Q: Cornwallis
Pax: Motorboat, Zamboni, Logger, Dry Rub, State, Kindergarten Cop, Snooki, Dr. Porkchop, Maize, Khaki, Beefsteak, Nomad, and welcome FNG Michael (now known as Wooly Dutchman).

Disclaimer given

Warm-O-rama (all IC, sort of)
Whacky Jacks x 20
Imperial Squat Walkers x 15
Pumpkin Pickers x 10

Mosey around the parking lot with some karaoke built in.

Line up for Frankensteins (lunge walk with arms out front, kicking hands with feet between each lunge)
Introducing Boo-urpies x 10 OYO
Spider Merican’s x 20 IC
Lurker Lunges

Zombies are coming!
Zombies are coming- Run in place
Bats are coming- squats
Shh- low plank
Get low- Mericans
Graveyard, jump the graves- jump tucks
Repeato all in random order depending on the Q’s desire

Mosey to the dumpster behind the student center.

Zombie lunges (drag back leg to the front and alternate legs)

Board of Pain:
Spell Zombie. If you finish early, start on Halloween until everyone is done.
Z-20 Mericans
O-25 Burpees
M-20 Burpees
B-20 LBC
I-30 SSH
E- 1 Min. Wall sit

Run back to the fish bowl for…
Dip Crap Cakes x 30 IC

Mosey to the start

Partner Leg lifts x 20 each person

Plank work: Right arm up, left arm up, right arm right leg up, left arm left leg up, right arm out front left leg up, left arm out front right leg up.

Dying Cockroach x 20 IC
Freddie Mercury x 20 IC
Morning and at Night x 5
Low Dolly x 20 IC
Rosalita x 20 IC

Little Man SSH x 25 IC

Recover Recover!

-Thanks for going along with the zombie and halloween theme today! Lots of new exercises that I had to try to remember, but hopefully it was fun and you got a good workout.
-If there is ever a zombie apocalypse, I will come find my F3 brothers!
-Great work today. Keep getting after it! Keep EH’ing other men! Keep posting!


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