Christmas Movie Beatdown
AO: The Bound
When: 2024-12-18
QIC: Ha-ha
PAX (11): Betamax, Birdie, Bo Knows, Cookie, Ha-ha, Rudy, Scampi, Stu, Tsunami, Bacon, FNG Gilligan
Preamble:
It is Christmas time and the classic Christmas movies are playing. Time to honor some of my favorites!Warm-O-Rama:
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:
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):
- Place a rope or towel around the cinder block. Pull it across a 20-30 ft space, sprint back, repeat. Alternate push and pulls.
- “Antler Lifts”(Overhead Cinder Block Press) – 1 minute
- Reindeer Lunges– 1 minute
- Hold the cinder block at chest height; perform alternating reverse lunges.
- “Reindeer Sprints”– 1 minute (Run 30-40 yards back and forth)
- Low Plank to Merkin– 1 minute
- Rest 1 minuteand repeat if time allows.
Circuit 2: “Home Alone: Escape the Bandits” (8 Minutes)
Work on your speed, strength, and agility to “escape” Harry and Marv!- “Paint Can Swings”(Cinder Block Swings) – 1 minute
- Like a kettlebell swing, hinge at the hips and drive the block forward.
- “Booby Trap Sprints”– 2 minutes
- Sprint 30-40 yards; drop to a burpee every 10-15 seconds, like dodging traps.
- “Brick Step-Ups”– 1 minute
- Step up and down on the cinder block, alternating legs.
- “Spider Crawl” (Bear Crawl 30 yards and back)– 1 minute
- Cinder Block Squat and Press– 1 minute
- Rest 1 minute
Circuit 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.
- Cinder Block Deadlifts– 1 minute
- Perform a deadlift with a strong hinge, lifting the cinder block.
- “Vent Crawls” (Army Crawl 20 yards and back)– 1 minute
- “Explosive Escape” (Cinder Block Thrusters)– 1 minute
- Squat with the block, press it overhead as you stand.
- Run To the Exit(to back entrance and return)
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 cinder block across the ground as fast as possible.
- Grinchy Goblet Squats(with Cinder Block) – 1 minute
- “Mount Crumpit Climbers”– 1 minute
- Perform mountain climbers (fast pace).
- Cinder Block “Max Hold”– 1 minute
- Hold the block at shoulder height or above your head (static hold).
- Mount Crumpit Trail Run – 2 minutes
Circuit 5: “Scrooged: Spirit of Fitness Past, Present, and Future” (8 Minutes)
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
- Cinder Block Russian Twists– 1 minute
- Plank Hold(Spirit of Endurance) – 1 minute