Bustin’ makes me feel…some kind of way.

On a crisp fall evening, just before the spooky spectacle of Halloween and during the high drama (18 innings!) of the World Series, the PAX at High Life embraced the season. We went ghost hunting as the sun set, and it went like this.

Warm-O-Rama was as classic as the fall series.

The Thang: G.H.O.S.T.S.

The main event was an escalating circuit of creative movements designed to hit every part of the body. We completed 2 reps of each exercise and ran a loop, then 4 reps and ran the route, continuing to increase the reps by 2 until we hit 10 reps. That was after the Q’s expert demonstration of some of these deep cuts, and one I totally made up.

• Gorilla Humpers (A wide-stance Monkey Humper)
• Heels to Heaven (you know it, you love it)
• Ohtanis (YHC’s newly minted, now canon exercise, see below!)
• Step-ups (double count on the wooden bleachers)
• Travolta Merkins (Staying Alive with a Saturday Night Fever flare, see below!)
• Starfish Crunch (A core-crushing four-count exercise, detailed below, Drip calls them something else?)

 

What The Hell Are Ohtanis, Travoltas, and Starfish Crunches?

• Ohtanis: This two-part exercise, which felt surprisingly great, works on the whole body. Execute a Skater/Ono and follow through with a pitching motion. Then, perform a second Skater/Ono on the opposite leg and follow through with a sweet swing for the fences.
• Travolta Merkins: The Disco Merkin! The sequence is: Merkin, Right arm point, Right arm under body, Merkin, Left arm point, Left arm under body. Ah-ah-ah-ah-stayin’ alive…and so on.
• Starfish Crunch: Lay on your back, spread eagle, feet slightly elevated. Crunch, bringing left leg and right arm together (count 1), return (count 2). Crunch, bringing right leg and left arm together (count 3), return (count 4). Rinse, repeat.

 

The Nutpunch: Gut Busters

 

 

 

 

 

We moseyed to the school for a seasonally appropriate routine known as Gut Busters. The Q played “Ghostbusters” by Ray Parker Jr. The pax held a plank for the entire song, completing a Burpee every time the word “Ghostbusters” was said (20 times!) and performing Plank Jacks during the “I ain’t afraid of no ghosts” sections. Bustin’ made everyone feel good. Cats and dogs, living together…you know the rest.

We finished back at the start with a quick Mary by committee before wrapping up.

Announcements & Prayer Requests

• Announcements:
  • MayHIM: Wednesday 0515 at Jamison Park.
  • GreeNest: This Saturday. Check Slack for details.
  • Backyard Ultra: Coming up on the 23rd. See Slack or Zima for more information.
• Prayer Requests:
  • Burn’s mother-in-law.
  • Frostbite’s grandfather-in-law’s passing.
  • Hot Dish’s M is traveling internationally next week.

Thanks for playing along and hunting some ghosts with me today. It was a great night in the gloom. Hot Dish, the keys are in the corner penthouse of Spook Central.