AO: backblasts
Q: Alan Hockenjos (Walden)
PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), Patrick Chow (Black Hole)
FNGs: None
COUNT: 4
WARMUP: arm circle arms, arm pretzels, Phelps, arm Xbody shoulder stretch, leg xtension stretch, ssh x10
THE THANG: Pumpkin coupon for all the Swampers provided.
Mosey between stations (patches) and use your coupon (pumpkin) in all exercises.
Pumpkin Patch 1;
Thrusters, pumpkinhead squats, curls, pumpkin/ grave diggers, pumpkin circles cw/ccw X20
Pumpkin Patch 2;
Pumpkin merkins- 10 per hand
Pumpkin (plank) jacks – 10 per hand
pumpkin (mountain) climbers- 10 per hand
Peter pumpkineater Parker’s- 10 per hand
Pumpkin (chest) press x20
Pumpkin Patch 3;
Pumpkin (fifer) scissors
Dollys
Leg raises
Pumpkin (war) hammers
All X20
Pumpkin Patch 4;
Pumpkinsteins/Frankensteins (curb step up)
Pumpkin groaners (groiners)
Pumpkin (murder) bunnies
Air chair hot Pumpkin (potato)
Bonus;
Spelled out PUMPKIN
Pumpkin (piston) squats
Uhauls
Monkey humpin‘ pumpkin squats
Pattycake pumpkin merkins
Kettlebell swings
Imperial pumpkin walkers
Not so lazy Pumpkins (boys)
MARY:
ANNOUNCEMENTS: Hamilton Nov. 6th, Morris the Ward this Sat., Hitchcock movie night
COT: good luck to our guys running the MCM this weekend, those of us who can’t attend will be cheering you on from back home!
