- Beatdown: Moneypenny
- Beatdown Date: 12/05/2020
- QiC: Fullback
- Number of Pax: 12
- Pax Names: Bagheera, Bon Voyage, Dipstick, Mapquest, Mary Lou, Miller (respect), Nitrous, PanAm, Pandora, Wilson, Zeppelin
- Number of FNGs:
Warm up : A bunch of random stuff – but made sure to include Toy Soldiers!!
The Thang:
My Playlist – Looked at a list of Christmas songs to see which titles would lead to a fun filled workout. I found 10. Some were a stretch. Some I never heard before. Some I didn’t even know were Christmas songs. Got my list and went with it!
During the warmup, we listened to 2 songs: (.)2000 Miles by Pretenders and Christmas Light(post)s by ColdPlay. This was a teaser to our first 2 workout rounds.
- ran approx. .2 miles to the community center parking lot
- Ran the lightposts back to the senior center. At every lightpost did 10 jumping jacks.
Stopped at the Rock pile for AMRAP to 2 songs- Jingle Bell Rock and Rockin’ around the Christmas Tree
3. Hold wallsit with bicep curl,chest press , straight arm raise 10x , American Hammer Wallsit 10xHC
4. Deadlift/row 10x and goblet squat/shoulder press 10x
Back to parking lot for Run Rudolph Run by Chuck Berry
5. Parking lot suicides. At each line do a Mountain climber increasing count at each line. If time remaining , Repeat with Plank Jack until song is done.
Now time to lie down – Shake (Your Booty) Up Christmas by Train
6. 20x of each – Booty
- Hip Bridge
- Single leg Bridge ( 10 each leg)
- Kick outs – booty stays up entire time
- Alternating March outs
- Froggers
- Donkey Kick / Fire Hydrant ( 10 each on left)
- Donkey Kick / Fire Hydrant ( 10 each on right)
AMRAP with snow/winter related exercises to Let it Snow by Lady A
7. 10 of each
- Speed Skaters
- Skiers
- Ski Moguls
- Ski Abs
- Australian Snow Angels
- Snow Angels
All exercises have the word UP – Up on the Housetop by Penatonix
8. AMRAP 10x
- Situp
- pushup
- Up/up Down/Down
Pax was too large for Stair work.. So change it to Curb workout to Step into Christmas by Elton John
9. AMRAP 20x – (audible complete 2 rounds and then just add in the 3rd set of calf work)
- Step up right ( fast)
- Step up left
- Alternating knee lift
- Knee repeater right
- Knee repeater left
- Toe taps
- box jump
- Calf raise ( straight/ toes in/ toes out)
With 8 minutes left, gave pax the option for stretch or do last song.. One more song won!! 8 Days of Christmas by Destiny’s Child
10. AMRAP – 8 of each
- Burpees
- Jump Squats
- Dorothy
- Pike Plank
Thanks to everyone for joining me in this craziness!! Wouldn’t / Couldn’t do it without you all!
Announcements: Last day to sign up for Secret Santa. Come out and support the Oakwood24 . Run with John Frey in support of Healing Transitions.