Holiday Cheert
AO: Boneyard
When: 2024-12-23
QIC: Busboy
PAX (13): Busboy, Dinghy, FannyPack, Floater, Half-Dozen, Liquor, Manscape, Mater, Mounty, Shrimp, Speedo, Stifler (Boneyard Site Q), Riff, Brownie
Preamble:
Don't sue me. Had a solid preamble ready to go for our FNG, but he missed the early part of it and I decided to keep it short for time.Warm-O-Rama:
SSH (Side-Straddle Hops): 10 IC.
Imperial Walkers: 10 IC.
Weed Pickers: 10 IC.
Wind Mills: 10 IC.
SSH (Side-Straddle Hops): 20 IC.
Arm Circles: 10 Forward, 10 Backward.
Michael Phelps
The Thang:
Super 21 Workout: Advent, Hanukkah, and Christmas Edition
Field Setup
5 Stations spaced evenly along the length of a lacrosse field (~110 yards).
Round 1: Upper body and legs (24 reps max for Advent).
Round 2: Core (8 reps for Hanukkah).
Round 3: 12’s (Ranger Merkins and Bonnie Blairs for the 12 Days of Christmas).
ROUND 1: Upper Body & Legs (24 Days of Advent)
Station Exercises across the field:
Station 1: 5 Merkins + 5 Jump Squats.
Station 2: 10 Merkins + 10 Jump Squats.
Station 3: 15 Merkins + 15 Jump Squats.
Station 4: 20 Merkins + 20 Jump Squats.
Station 5: 24 Merkins + 24 Jump Squats
Descending Count: Reverse the reps going back to the other side of the field (24 - 20 - 15 - 10 - 5).
Movement Between Stations:
Bear Crawls between all stations.
ROUND 2: Core Focus (8 Days of Hanukkah)
Down Field Exercises at each station (on the way down the field):
8 Big-Boy Sit-Ups.
8 American Hammers (Alpha).
8 Flutter Kicks (Alpha).
Movement Between Stations:
Bernie's between all stations.
Return Trip Exercises: Repeat
ROUND 3: 12’s (12 Days of Christmas)
Exercises:
Center of the Field: Ranger Merkins (start at 11).
End of the Field: Bonnie Blairs (start at 1, each side counts as one rep).
Run in between each station.