Fall Frenzy

AO: Black Widow

When: 2024-10-19

QIC: Turk

PAX (11): Cox, DeLorean, Funyun, Ha-ha, ShuttleCock, TMI, Turbine, Zig, Zohan

Preamble:

The PAX gathered on this chilly Fall morning. With no FNGs the spill was given and we were off to the fall festival to keep warm!

Warm-O-Rama:

Quick loop to top parking loot 12 SSH 12 Pumpkin Pickers 12 Windmills 12 Willie Mays Hayes 10 Seconds-Hangovers L/R R/L 12 Covids AKA Michael Phelps Surprise burpee time! Being its the 28th day of the Burpee challenge I'm in so I thought it was best the PAXs join in on the 28th day! Ring of fire and each PAX would perform one Burpee until we went around and made it to 28 reps as a group.

The Thang:

PAXs were to mosey down to the bottom of the Widow Maker Once down at bottom we started the followiing: 1. Pumpkin Patch Push • Bear Crawl to top of rail • 12 Merkins - Mike Tyson’s - Air Press • Mosey back to start Rinse and Repeat then onto station 2: 2. Pumpkin Lifts - Grab Coupon • 12 Squat Thrusters
  • 12 Skull crushers
  • Coupon rifle carry top of rail
  • 12 Lion Kings
  • 12 American hammers
Rinse and Repeat then to station 3: 3. Scarecrow Holds (Plank Variations)
  • High Plank 30 sec
  • J Lo 12 alpha
  • Low Plank 30 Sec
Rinse and Repeat Rest-- 10 Count
  1. Hill of Thrills
  • Lunge walk top of rail with coupon
  • Shoulder carry to manhole/ coupon pit
  • 15 Pumpkin swing
Chunk the pumpkin and run to the top of the WM Mosey and meet in middle of the turf field Spooky Surprise 1. Witch’s Broomstick Plank (Low Plank Walks): • Low plank and walk forward – 10 yards • Sit-up with arms out like a ghost – 20 reps
  • Mummy Kicks (Flutter Kicks):
• 20 reps Alpha - while keeping your hands crossed like a mummy 4. Zombie Walks (Walking Lunges): • 20 reps Alpha  (arms out in front like a zombie as you walk) Rest- 10 Count Mary until time

COT:

WM is closed next week and PAX are to post at one of the following:
  • Nirvana CSAUP - Check Slack for start times
  • NLB Monthly AO Saturday Beatdown- 6:30 start time? Breakfast after
12/14 N. Fulton Food Bank Santa Ruck

Naked-Man Moleskin:

Always great to lead this group! Thankful for F3, these PAXs and AOs esp the WM.  I look back on 3 years of doing this and see how far I have been able to push myself in  different ways. Looking forward to many more years and how we can make an impact around us!

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