What perfect weather we had for a little Halloween fun at The Deep. Small chill in the air but nothing that would keep the Pax away.

When 6:30 am hit, we had 4 Pax and 1 FNG (Thats 2 FNGs for Lake Wylie this week. Lets keep the momentum. T-Claps to Royale for the EH). Gave the extended disclaimer with the FNG present and we were off.

Quick mosey to the elementary school parking lot across the street for the warm up which consisted of:

• SSH IC x25
• Wind Mill IC x10
• IW IC x10
• Cherry Pickers IC x10
• Mountain Climbers IC x10
• Peter Parkers IC x10

Now that we were good and warm it was time to start the fun so we moseyed to the track.

The Thang

The Tombstone

Starting at the end of the first turn I placed 7 cones spread evenly across the track forming an upside-down U, or Tombstone shape.  At each cone was an exercise to be performed by the Pax 10 times. Starting at cone #1 we ran the full length of the tombstone ending at cone #7 and performing that exercise then returning to cone 1. At cone 1 you waited for the six while performing burpees. Once six was in you returned to cone 7 repeated exercise, except this time you stopped at cone 6 on the way back. The plan was to continue this sequence adding one cone on each lap. however to save some time for the rest of the workout, I called an Omaha and shortened the laps after we added cone 4, so we stopped at cone 4 for the remaining laps instead of continuing all the way to cone 7.

The exercises on the cones were as follows:

1. Grave Diggers
2. Jump Squats
3. Merkins
4. CCD
5. V-Up Twists
6. Dips
7. Burpees

After a quick talk about tolerance, we were onto the next thing.

Trick or Treating (The F3 way)

We moved onto the football field inside the track. I placed one bowl in the middle of the 50 yard line and 2 other bowls in front of the goal posts. The bowl on the 50-yard line contained various modes of transportation, varying from easy [Treats] (I.e. Jog, bear crawl) to hard [Tricks] (i.e. Burpee Broad Jump, Lt. Dan). After splitting into two teams, one Pax would select a mode of transportation from the center bowl then head to there bowl in their corresponding endzone. Once they retrieved a piece of paper from there bowl they would jog back to the 50 yard line and meet up with the other group. One bowl contained numbers and one more contained exercises, the combination would determine whether it was a trick or treat (We ended up doing 10 Kraken Burpees, OUCH!.)

Unfortunately I didnt record the combinations we came up with but the Pax seemed to enjoy and punishment was delivered.

Finally time was running low so we took a long mosey back to COT, completing approximately 4 miles of running during the workout.

Thanks to the Pax for push and all the hard work.

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Now back to the hunt…