10/31/2023 - the_haven - Halloween Special

AO: The Haven

When: 10/31/2023

QIC: Queso


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Sonic Boom, Queso


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
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



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