If you’ve never been to a heavy you should find one and go soon. It’s a good “break” to the normal nonsense we do at other WOs with little to no running, burpees, etc. This was my first heavy Q and it was the day before Halloween so I figured we could do some adult trick or treating. I had a sweet Halloween playlist geared up with mainly songs I’ve never heard of but they came up when I typed in scary songs so I went with it.
PAX-Backflop, Dauber, Cochran, Leprechaun, Holy Roller (FNG) (R), Cardigan, Wiki, Crockpot, Viking, Jolly Rancher, Speed Bump, Double Down (R), Pelican (Q)
I gave the disclaimer that included I’m not a professional, modify as necessary and since this is a heavy be sure to use proper form to avoid injury.
We did a short warm up that included:
Grass grabbers x10 (IC)
Michael Phelps (oyo)
Kendra Newmans (oyo)
From there we did a very short mosey to grab coupons to get ready for the thang. Keeping with the Halloween theme I had 10 exercise in one of my 2.0s pumpkin bucket. The PAX took turns trick or treating for an exercise and we did 3 sets of that exercise for 45 seconds with a 15 second break. If your exercise had a blue pumpkin on it, you also got to select a treat box. There were 3 of those and Jolly Rancher, Viking and Crockpot were lucky enough to get those.
The exercises were as follows-(order may be a bit off but we made it through 9 full rounds)
Coupon press w/back bridge
Curls
Weighted merkins with partner
Bent over Curls
Curl to Shoulder Press
Skull Crushers
Derkins
Push Press
Upright Rows
As it was all upper body, we (at the very least me) were smoked by the time we hit the last two exercises. To give our arms a break we mixed in a set of Big Boys and a set of LBCs with our Push Presses and Upright rows.
We took the coupons back and came back to finish with some Mary—
Gas Pumps
Pickle Pounders
American Hammers
We circled up and let the trick or treaters open their surprises. There were no tricks, only treats. Viking enjoyed one of his treats on the spot as end of WO and birthday celebration.
We had a couple of announcements (one was to get crew socks to Uncle Rico!) and said some intentions including one for our brother Bulletin who will be donating his kidney to his sister very soon. Then we closed with an Our Father.
Thanks everyone for coming out this morning and welcome Holy Roller who as Crockpot noted didn’t take a break while most of the rest of us did.
Until next time—
Pelican
F3 Louisville 