10/20/2022 - rock - PUMPKINS

AO: The Rock

When: 10/20/2022

QIC: Straight Shooter


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Whole Coconut, Semper Fi, TexMex, Rock Star, Hey Jersey, Straight Shooter


I was told my preblast with my cute little pumpkin with the barbell was very deceiving after everyone finished the beatdown tonight.  We are having some fall weather (almost winter feeling this week) so I decided to do a fall/Halloween beatdown.  We did some stretches before jumping into the the main event.

We spelled out PUMPKINS by doing the exercise for a minute with a 15 second rest in between.

P – peter parkers

U – upright rows

M – monkey humpers

P – pop squats

K – kangaroos

I – in & outs

N – narwhals

S – supermans

We took a lap and then did 25 scarecrows, a round of bat wings, 25 scarecrows, and then another lap.  We spelled PUMPKINS again before taking another lap. We then moved on to the sleep walkers which are 1 squat, 2 toe touches, 3 walking lunges.  You then go up to 2, 4, 6 and then on to 3, 6, 9 and so on. We got to 6 squats, 12 toe touches, and 18 walking lunges.

We then finished with screaming shoulders.  You do a round of 20 each of the following exercises.  Then you do 30 each of them and then you do 40 each of them.

Moroccan nighclubs



around the worlds

We finished up with 2 minutes of stretching, COT, and name o rama.  I forgot announcements so I will include them in the link.


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