12 Days of Pain in 1 Hour

12 Days of Pain in 1 Hour

13, including 2×2.0s, assembled on the windy misty plain that is Area51 for some festive celebration of the season.

The THANG:

Little jog to the back lot

COP

20x SSH in cadence

20x IW in cadence

20x Mtn Climber in cadence

The Main Set:

12 exercises done in the pattern of 12 days of Christmas

1 lap around the field

2 Diamond Merkins (+1 Lap)

3 Jump Squats (+2 Dia Merkins + 1 Lap)

4 IW (+3 Jump Squats + 2 Dia Merkins + 1 Lap)

5 Burpees (+4 IW + … + 1 Lap)

6 Squats (+5 Burpess + … + 1 Lap)

7 SSH (+6 Squats + …+1 Lap)

8 Merkins (+7 SSH + … +1 Lap)

9 LBC (+8 Merkins + … + 1 Lap)

10 Mtn Climbers (+9 LBC + … +1 Lap)

11 Monkey Squats (+10 Mtn Climbers + … +1 Lap)

12 Merkins w/ 48 arm raises (11 Monkey Squats + … + 1 Lap)

8 Sets of Mary (in the ecumenical spirit)

20x LBC in candence

20x Dolly in cadence

10x R side LBC in cadence

10x L side LBC in cadence

20 x Freddie Mercury in cadence

10x R side CCVD in cadence

10x L side CVD in cadence

15 x Greg Lougais

Jog to the rock pile and  pick your poison

15x curls, 15x shoulder press and 15x squats with rock

Repeat sequence with 10 count and 5 count

Indian Run to the far side of school for

1 minute People’s Chair + 10 decline Merkins

1 minute People’s Chair + 10 incline Merkins

1 minute People’s Chair + 10 Merkins

Slow mosey to track

1 Lap with 10 squats at corners

1 Laps shuffle, ½ facing in and ½ facing out

Jog to the main lot for COT

Moleskin

1)      Kotters to Donkey Kong and glad to hear you’re in the hood now.  Looking forward to seeing you more often

2)      While it was gloomy outside and most of the PAX were in dark colors, we had O’Tannenbaum out front during the laps with a day-glo orange shirt – like Rudolph cutting through the mist

3)      The 2.0’s are probably never going to sing the “12 Days of Christmas” the same way again

4)      Thanks for the chance to lead.  I always have a great time and hopfully the PAX enjoyed it too.

Announcements

Check out the website for info on BIllingsville holiday part donations