DATE: 2024-12-24
AO: #ao_mastodon
Q: @TBTF
PAX: @Stock boy @Linc @Falsetto @TBTF
FNGs: None
COUNT: 4
WOR:
Warm-Up (5 Minutes): “Rudolph’s Warm-Up Run”
· 2-minute jog (Imagine leading Santa’s sleigh! Stay light on your feet.)
· Reindeer High Knees– 30 seconds
· Toy Soldier Kicks– 30 seconds
· Arm Circles– 30 seconds (forward and back)
· Mountain Climbers– 30 seconds
· Reindeer Hops– 30 seconds (light squat jumps)
The Thang:
The Thang:
Christmas Movie-Themed Boot Camp
Circuit 1: “Rudolph the Red-Nosed Reindeer” (8 Minutes)
Rudolph powered through adversity—this will make you push through too!
· Cinder Block Sleigh Pulls(2 minutes):
· We did more of a push around COOTES
· “Antler Lifts”(Overhead Coupon Press) – 1 minute
- Reindeer Lunges– 1 minute
· “Reindeer Sprints”– 1 minute (Run 30-40 yards back and forth)
· Low Plank to Merkin– 1 minute
· Rest 1 minuteCircuit 2: “Home Alone: Escape the Bandits” (8 Minutes)
Work on your speed, strength, and agility to “escape” Harry and Marv!
· “Paint Can Swings”(Coupon Swings) – 1 minute
· “Booby Trap Sprints”– 2 minutes
· “Coupon Step-Ups”– 1 minute
· “Spider Crawl” (Bear Crawl 30 yards and back)– 1 minute
· Cinder Block Squat and Press– 1 minute
· Rest 1 minuteCircuit 3: “Die Hard Tower Challenge” (8 Minutes)
You’re John McClane climbing Nakatomi Plaza—time to get gritty!
· “Yippee-Ki-Yay Merkins”– 1 minute
· Perform explosive Merkins (clap if possible) or standard Merkins.
· Deadlifts– 1 minute
· “Vent Crawls” (Army Crawl 20 yards and back)– 1 minute
· “Explosive Escape” (Coupon Thrusters)– 1 minute
· Run To the Exit (up Hoffa and back)Circuit 4: “How the Grinch Stole Christmas: Grinch’s Strength” (8 Minutes)
Grow your strength three sizes this round!
· “Sled Pushes”– 1 minute
· Push the coupon across the ground as fast as possible.
· Grinchy Goblet Squats(with Coupon) – 1 minute
· “Mount Crumpit Climbers”– 1 minute
· Perform mountain climbers (fast pace).
· Coupon “Max Hold”– 1 minute
· Hold the block at shoulder height or above your head (static hold).
· Mount Crumpit Trail Run – 2 minutesCircuit 5: “Scrooged: Spirit of Fitness Past, Present, and Future” (8 Minutes) – We didn’t make it to this circuit due to time
Channel energy through all the ages of fitness!
· “Past” Dead Stop Merkins– 1 minute
· Drop to the ground, pause for a second, push back up.
· “Present” Block Clean & Press– 1 minute
· Lift the block to your chest and press overhead.
· “Future” Run to Finish– 2 minutes
· To front entrance and back
· Coupon Russian Twists– 1 minute
· Plank Hold (Spirit of Endurance) – 1 minute
Moleskine:
Maintain perspective during the holiday season. For me this means to reflect on how God has blessed me in my life with health, an able body, a loving family, everyday safety, etcCOT:
@Linc for work relationships,
@Stock boy’s friend who is dealing with a health challenge
@Manhole’s dads heallth*routine sourced from downrange backblasts
F3 Wheaton 