Another appearance by "the great pumpkin"

6 pax made it out to #TheDogPound for an all hallows eve themed workout.  YHC did not have much time to prepare another Halloween themed beatdown (see prayer requests), so minor changes from Monday’s workout were made and pain was distributed!  Luckily YHC had all new pax to experience the low mileage high rep punishment! So, YHC brought his bag of ticks & treats for all.  Each treat had a exercise to performed by all.

Warm Up

It’s the Great Pumpkin “Charlie Brown”:

Charlie brown can finally stop his waiting for the rarely seen spectacle, it finally arrived at AUMC this morning.  It may make another appearance this Wednesday at the do pound in TR.  You will just have to come and see!

YHC grabbed a pumpkin from the Aldersgate patch that was worthy of the title “the great pumpkin”. the pax gather around the SF in a larger than normal circle.  One pax called out an exercise, grabbed “the great pumpkin” and ran around the COP x 2.  The other pax performed said exercise until the keeper of “the great pumpkin’ had completed both trips.  The next person grabbed the pumpkin and choose an exercise and started around.  This performed until all had had a turn as keeper of  “the great pumpkin”.

Exercises: SSH, Burpees, , Merkins, LBC’s, Squats,

The Thang:

YHC had his trick or treat bag filled with treats and on each was a an exercise to be performed by the group.

Meet the Crew:

Heavenly Dollys: 1-Heels to Heaven (4 ct): 4- Dolly’s (up to 5 and stop)

Jack the Ripper (Flay’s Horror) 1-Diamond Merkin : 4 LBC’s / pyramid to 5 and back down to 1

Dora 1.2.3- Pair up and one partner starts with prescribed exercise while other runs the width of the football field.                                                                                                                                       100 x merkins, 200 x Squats, 300 x double count Flutters (plank exercises when complete

Super Burpees to 10                                                                                                                               Start with 1 and do each element of the burpee on a progressive count to ten. 1= 1 merkin/1 mule kick/1 squat jump.  10 = 10 merkins/ 10 mule kicks/ 10 squat jumps

Jack Webb (F3 Horror) 1-Merkin : 4 air presses / pyramid to 5 and back down to 1

Dan Taylor (F3 Horror) 1 Squat : 4 standing lunges Up to 8.  YHC was disappointed that we could not take to 10.  we ran out of time.  1 minute to go after 8

10 squats (IC) to wrap things up

Announcements:  The Valley on Wednesday- Romans Bible study.  F3 social this Saturday RSVP. Workouts are everyday Check the calendar.  Floppy has fun one this Wednesday a the gate for those brave enough to show!

Prayers:  Longbottoms Mom admitted to ICU last night / Inspector’s friend / Golden shoes prayer requests / Truck Stops family for loss of kitten?

As always, it was an honor to lead you gentlemen today.  The comradery and determination you show makes each day a little easier to manage.

Blessings, LB!