Q: Marc Rubenstein (ScarU)
PAX: Nick Behmke (Watson), Sunny The Machine Sehgal, Brian Huang (Zelda), Steven Squibb (Splinter), Nightwalker, Art of War, City West
FNGs: None
COUNT: 8
WARMUP: Warm UP
Monster Marches High knees with arms Frankenstein-style Hip flexors, core, cardio
Mummy Morracan Knight clubs
Werewolf Howl Stretch Chest opener: arms wide, slight backbend, hold & “howl” Chest mobility, posture
Broomstick Deadlifts Use a dowel/broom for hip hinge practice
Thriller Arm Sweeps Arms side to side like the dance scene, add step-touch footwork Shoulder mobility, coordination, cardio
THE THANG: 4 Corners
Station 1: 20/25
Mummy Hand Release Merkins
Zombie Walk Lunges Slow forward lunges with arms straight out like a zombie Legs, glutes, core, balance
Station 2: 20/25
Graveyard Squats Squat then reach arms forward “rising from the grave”
Legs, glutes, posture
Creepy Crawlers Bear crawl forward/back like crawling creatures Total body, core strength
Station 3: 20/25
Skeleton TwistsTorso rotation with arms as loose “bones”Spine mobility, core
Spider Planks Knee-to-elbow planks like a crawling spider
Ghost Glides Lateral shuffles, “floating like a ghost”
Station 4: 20/25
Monster Mountain Climbers
Ghoulish Glute Bridges Bridge with slow rhythm, “haunting” tempo Glutes, hamstrings
Mummy Run Fast march/jog in place with straight arms Coordination, cardio
Thang 2: Route 66.
Out: Hand release Merkins
In: Squats
Yell Boo: 5 Burpees
MARY: X factor, Plank, Am Hams, Burpees
ANNOUNCEMENTS: Merkin Challenge, Scrambled challenge, Hitchcock, Winter Solstice
COT: Gratitude, we can do More than we think we can