10/31/2023 - the_haven - Halloween Special
AO: The Haven
When: 10/31/2023
QIC: Queso
PAX:
Number of Pax: 2
Number of FNGS: 0
Pax Names:
Sonic Boom, Queso
BackBlast:
Warm up:
-frankenstein shoulders & arms
-frankenstein legs
-angry cat
-jumping jack-o-lanterns
The Thang:
| SONG | STATION 1 (weights) | MIDDLE | STATION 2 (mats) |
| Thriller | 10 deadlifts into hammer curl, press | Frankenstein walk | 5 Zombie get ups |
| Zombie | 5 alternating front raises | Calf raise walks, arms out | 10 coffin kickers |
| Somebody’s watching me | 10 goblet squats | Spider Crawl | 5 Spider up/downs (up/down with peter parker) |
| Monster Mash | 5 Full moons (full circle lateral raises) |
Frankenstein lunges | 10 dead bugs
(opposite bird dog) |
| Werewolves of London | 10 Axe choppers | Earth worms | 10 coffin sit ups |
| Michael Myers | 10 Skull crushers (tricep) |
Fast Walk | 5 Raise from the dead
(candlestick burpees) |
| I Put a Spell on You | 10 drink the potion (upright rows) |
Creepy crawl
(side lunge / slow side shuffle) |
10 dying cockroach |
Song routine – Ghostbusters:
- “Ghostbusters” = burpee
- “I ain’t afraid of no ghost” = 3 squat jumps
- Rest of song = 3 count crockpot squats
COT: “Change can be ScAry, but you know what would be ScArIeR? Allowing fear to stop you from growing, evolving, & progressing.” -Mandy Hale
