Q: Run Flat

PAX: ER
Lazy Dog
Beach Body
Cousin Eddie
Space Jam
Run Flat

As I was walking back from setting out cones, I looked up and saw none other than Richard Simmons strolling across the parking lot doing aerobics! Turns out it was just Lazy Dog having some fun on Halloween!

INTRO:
Standard Disclaimer
5 Core Principles (Completed Collectively)
Mission Statement given by Richard Simmons
We welcomed Space Jam to the party and informed him he owed us 10 burpees.

WARM-O-RAMA:
Being that we had a guest appearance this morning from Richard Simmons, it probably doesn’t take much to guess what the first exercise was….

x10 – The Richard Simmons
x20 – Daisey Pickers
x3 – Kraken Burpees
x15 – Imperial Walkers
x3 – Kraken Burpees
x15 – Hillbillies
x3 – Kraken Burpees

THE THANG:
We did a little Trunk or Treating this morning, and everyone scored a coupon!

Cones were placed 35 yards apart. On one end we did Coupon work – on the other end we did body weight exercises – we sprinted in between.

x5 – Man Markers
Sprint to the other side
x15 – Bonnie Blairs the hard way
Sprint to the other side
x20 – Upright Rows
Sprint to the other side
x30 – LBC’s
Sprint to the other side
10 each – 1/2 Curl Low – 1/2 Curl High – Full Curl
Sprint to the other side
x20 – Air Squats
Sprint to the other side
x20 – Kettlebell Swing
Sprint to the other side
x20 – Imperial Walkers
Sprint to the other side
x20 – Overhead Coupon Press
Sprint to the other side
x20 – American Hammers
Sprint to the other side
x20 – Bent Over Rows
Sprint to the other side
x10 – Jungle Boi Squats
Sprint to the other side
x15 – Goblet Squats
Sprint to the other side
x15 – Mike Tysons
Sprint to the other side
x10 – Squat Thrusters
Sprint to the other side
x10 – Burpees (We did Space Jams Burpees together)
Sprint to the other side
Collected coupons and delivered back to my truck

MARY:
x30 – LBC’s
x15 – Plank Jacks
Hold Plank
x10 – Plank Jacks
Hold Plank
x5 – Plank Jacks

COT:
Count-O-Rama, Name-O-Rama.

Announcements –
2.0 Event at Dirty Dawgs
Opportunities for Rucks and Beatdowns during the week and on Saturday in Macon

Prayer/Praise –
Praise for the Men of The Scrape for beating the fart sack on a rainy day and coming out to better themselves and support one another. You guys did great this morning!
Prayer for The Scrape and the Men of WR.