2 weeks ago I Q’d 3 times in a row. So I decided to take all the exercises we didn’t do and put them into another workout..  I did end up modifying a few to include the use of a pumpkin.

After the disclaimer, I explained  the exercises during our warmup. I tried to include some to the exercises in our warmup – in a modified version.

The Thang:

Person at Pumpkin Run would run down the path to the Ninja course where they would pick up a mini pumpkin. Bring it back to the shelter then run back to get the second pumpkin.  All the other PAX are doing their exercise at the station.  When the runner comes back after the 2nd run, we all switched station.. Next runner now takes the pumpkins back one at a time.  Repeat until we went through all the stations.

8 Stations :

  1. Pumpkin Run
  2. Monkey Humpers
  3. 2 Lateral squats with Pumpkin then Opposite elbow to Knee
  4. 2 lateral bear crawl with 2 HC mountain climbers
  5.  Plank –  Tap Pumpkin with Left then Right hand then tap toes Left/Right
  6. 180 suitcase squat with Dumbbell
  7. Forward Jump – Burpee – 4 High Knees Back
  8. Frogger with pumpkin press out

Another circuit that I didn’t get to finish was the variation of walking lunges all with a dumbbell.  A lot of coordination was needed for some of these. But we did the best we could.

  1.   Walking lunge with a twist
  2.  Walking curtsey lunge  – left lead
  3.  Walking curtsey lunge – right lead
  4.  Walking lunge with single leg deadlift

Lastly we did the Macerena Plank for 3 minutes!

  1. Tap Left hand – Right Hand
  2. Tap  Left shoulder – Right Shoulder
  3. Tap Left Hip – Right Hip
  4. Tap Left Knee – Right Knee
  5. Tap Left Foot – Right Foot

We did a few stretches and Name-0-rama.

COT – “Surround yourself with people who push you to do and be better. No drama or negativity. Just higher goals and higher motivation. Good times and positive energy. No jealousy or hate. Simply bringing out the absolute best in each other”  – Warren Buffert

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