F3 Ghost Q tip: If you don’t post regularly over the last couple months and then show up at a WO, odds are the PAX know you are the ghost Q.
Yes, it’s true, I’ve been a ghost PAX over the last couple months but was grateful that Uncle Rico gave me the call. I dusted off my wienke and gave it a ghostly theme-a friendly ghost!!
QIC-Methane
PAX-
Jitterbug -R
Worm
Minnow
Nice and Slow
Huggies
Domino
Sarbanes
Mr. Roper
Uncle Rico
Fructose
Husky
Lady Bird – R
COP
SSH
Abe Vigotas
Imperial Walker
Cherry Pickers
Kendra Newman’s
Mountain Climbers
THANG 1 – Casper the Friendly GHOST
P1 Runs up to level 1 while P2 does AMRAP exercise as follows:
G – Groiners
H – Hand-release Merkins
O – Overhead Coupon Press
S – Squats w/coupon
T – Toe-touch Sit-ups
THANG 2 – BOOOOOPIES
Perform 1 burpee run about 20 yards and perform another burpee, run back to where you start and do 2 burpees……rinse & repeat, trick or treat! We worked our way to 5 and 5 burpees.
THANG 3 – Ghost Car
Start at top of a parking space and do a Merkin, then bear crawl around the parking space to the other side another Merkin. Continue until you get to 5 Merkins
THANG 4 – Mary
Name your own Mary thang
COT
Gave thanks for the people we are with and those who we cannot be with. Also, prayers for Jerry Beavers family and friends.
Thank you for letting me lead
– Methane
F3 Louisville 