Sirmixalot’s Spooktacular Halloween BD

AO: Firehouse

When: 2023-10-31

QIC: Sirmixalot

PAX (6): Better Call Saul, Closets closets closets, Dunshire, Lightweight, Seaman, Sirmixalot


Sirmixalot's Spooktacular Halloween Beatdown. YHC provided creepy music and pain.


Disclaimer Warmed up with traditional SSH, Sun Gods, and Copperhead squats all to the count of 13

The Thang:

Partner off into two’s – Three relay rounds which include an exercise, 1. Murder Bunnies + Run · Start at the end zone and hop until partner returns from running the field and swap (went to mid field and back swapping several times) 2. Dead ManMakers + Run · ManMakers with block until your partner returns from running the field. (all manmakers performed at end zone while partners took turns running down the field and back until 50 man makers were completed) 3. Zombie Walks + Run · Alternating walking lunges w/block until your partner returns from running the field Bloody Mary's at a table. One partner in low plank other partner places their feet on the back of their partner and does dips. Swap. Complete 15 dips each Spooky slow motion burpees. x 15 Rinse and repeat Bloody Mary's and Slow motion burpees The final haunting: Alternating side plank Wall sits and BTTW x 2 30 seconds each Cobra stretch Cat stretch Breathing exercises


Count o Rama and Name o Rama Announcements (convergence on 11/11) Prayers Coffeteria

Naked-Man Moleskin:


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