Ciabatta be KIDDING me: Holiday Jukebox Edition

18 PAX braved the rain and posted for some delicious holiday Ciabatta, with promises of “no running” paving the way.

For the uninitiated, Ciabatta refers to Tabata, a form of high-intensity interval training developed by a Japanese scientist. Each exercise is performed for 8 cycles of 20 seconds of work and 10 seconds of rest. Doing 8 different exercises / rounds this way is a full F3 Ciabatta cycle. Normally a timer or tabata app is used to mark time, but YHC decided to do so using 20 second clips of popular holiday songs formed into an iTunes playlist and played through my car’s sound system.

Mosey to open space in front of Ulta for COP:

IW x 20 IC
Mountain climbers x 20 IC
Burpees x 10 OYO

Mosey to shopping center overhang for Ciabatta instruction (and shelter from torrential downpour). Mosey to wall area between Firebirds and Cantina 1511 for the main event.

The Thang

Round 1: Merkorma

plyo merkins – “Christmas in Hollis”, Run DMC
diamond merkins – “Christmas in Hollis”, Run DMC
werkins – “Christmas Wrapping”, The Waitresses
stagger left merkins – “Christmas Wrapping”, The Waitresses
stagger right merkins – “Christmas Wrapping”, The Waitresses
hand release merkins – “The Christmas Song” (Remix), Mel Torme
incline merkins – “Deck the Halls”, Nat King Cole
decline merkins – “Deck the Halls”, Nat King Cole

Round 2: Dips

Dips – “Christmas Night in Harlem”, Louis Armstrong
Dips – “Christmas Night in Harlem”, Louis Armstrong
Dips – “Do They Know It’s Christmas?, Band Aid
Dips – “Do They Know It’s Christmas?, Band Aid
Dips – “Dance of the Sugar Plumb Fairy” (Remix), Berlin Symphony Orchestra
Dips – “Dance of the Sugar Plumb Fairy” (Remix), Berlin Symphony Orchestra
Dips – “Dominick the Italian Christmas Donkey”, Lou Monte
Dips – “Dominick the Italian Christmas Donkey”, Lou Monte

Round 3: Animal Walkorama

bear crawl – “Drummer Boy”, Jars of Clay
crab walk – “Drummer Boy”, Jars of Clay
bunny hop – “Feliz Navidad”, Jose Feliciano
duck walk – “Feliz Navidad”, Jose Feliciano
bear crawl – “Frosty the Snowman” (Remix), Patti Page
crab walk – “Frosty the Snowman” (Remix), Patti Page
bunny hop – “Happy Xmas (War is Over)”, John & Yoko and the Plastic Ono Band
duck walk – “Happy Xmas (War is Over)”, John & Yoko and the Plastic Ono Band

Round 4: Squatorama (extra credit for holding Al Gore in between exercises)

low slow squat – “I Saw Mommy Kissing Santa Claus”, The Ronettes
jump squat – “I Saw Mommy Kissing Santa Claus”, The Ronettes
Bulgarian split squat left – “Christmas (Baby Please Come Home)”, U2
Bulgarian split squat right – “Christmas (Baby Please Come Home)”, U2
tip-toe squat – “Jingle Bell Rock”, Bobby Helms
sumo squat – “Jingle Bell Rock”, Bobby Helms
low slow squat – “Jingle Bells” – Bing Crosby
Al Gore – “Jingle Bells” – Bing Crosby

Round 5: Lunge-orama

front lunge – “Last Christmas”, Wham!
back lunge – “Last Christmas”, Wham!
skater lunge – “Let it Snow! Let it Snow!”, Harry Connick Jr.
jump lunge – “Let it Snow! Let it Snow!”, Harry Connick Jr.
front lunge – “Little Saint Nick”, The Beach Boys
back lunge – “Little Saint Nick”, The Beach Boys
skater lunge – “The 12 Pains of Christmas”, Bob Rivers
jump lunge – “The 12 Pains of Christmas”, Bob Rivers

Round 6: Plankorama (extra credit for holding plank between exercises)

regular – “Merry Christmas Baby”, Bruce Springsteen & the E Street Band
right arm behind back – “Merry Christmas Baby”, Bruce Springsteen & the E Street Band
left arm behind back – “Merry Christmas Baby”, Bruce Springsteen & the E Street Band
right arm out / left leg up – “Skating”, Vince Guaraldi Trio
left arm out / right leg up – “Rudolph, the Red-Nosed Reindeer”, Dean Martin
regular elbow – “Rudolph, the Red-Nosed Reindeer”, Dean Martin
right side elbow – “Santa Claus is Coming to Town”, Ella Fitzgerald
left side elbow – “Santa Claus is Coming to Town”, Ella Fitzgerald

Round 7: Jumporama

wall jump – “Sleigh Ride” (orchestra)
fast curb jump – “Sleigh Ride” (orchestra)
TUCK jump – “Sleigh Ride” (orchestra)
side straddle hop – “Run Rudolph Run”, Bryan Adams
wall jump – “Run Rudolph Run”, Bryan Adams
fast curb jump – “Happy Holidays” (Remix), Bing Crosby
TUCK jump – “Happy Holidays” (Remix), Bing Crosby
side straddle hop – “Carol of the Bells”, Trans-Siberian Orchestra

Round 8: Mary (extra credit for holding feet at 6 inches between exercises)

straight-armed mason twist – “The Chanukah Song”, Adam Sandler
boxcutter – “The Chanukah Song”, Adam Sandler
straight-armed mason twist – “Winter Wonderland”, Harry Connick Jr.
boxcutter – “Winter Wonderland”, Harry Connick Jr.
straight-armed mason twist – “Wonderful Christmas Time”, Paul McCartney
boxcutter – “Wonderful Christmas Time”, Paul McCartney
straight-armed mason twist – “It’s the Most Wonderful Time of the Year”, Andy Williams
boxcutter – “It’s the Most Wonderful Time of the Year”, Andy Williams

Naked Man Moleskine

YHC doesn’t know what was more exhausting: the actual workout or typing up the BB. The brief downpour during COP was very concerning to YHC (considering my plan for using my car as a rolling boombox), but thankfully it abated after a few minutes, lasting just long enough to completely soak us. The car as boombox worked out nicely, BTW. Hopefully the PAX enjoyed YHC’s twist on F3 Ciabatta. The hardest rounds for YHC were dips, merkorama, squatorama and mary. How about you? Last Christmas by Wham! was Frehleys’ favorite and the PAX seemed to momentarily get lost in George Michael’s sweet voice. Dominick the Donkey was another crowd favorite. Rebel Yell FNG’s “Haggis” and “Mario” seemed a little timid and unsure of themselves, but with constant positive reinforcement and instruction they made it to the end unscathed. YHC hopes they come back. Saw some serious potential there. Thanks to Strawberry and Heartbreaker for the opportunity to lead a fine group of young men.