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 used 20 second clips of holiday songs formed into an iTunes playlist and blasted through a car stereo.
Mosey to open space for COP:
- SSH x 20 IC
- Windmill x 10 IC
- IW x 20 IC
- Mountain climbers x 20 IC
Mosey to wall area between Firebirds and Cantina 1511 for the main event.
The Thang
Round 1: Squatorama
- low slow squat, jump squat, Bulgarian split squat, Bulgarian split squat (other leg), repeato
Round 2: Merkorama
- plyo merkins, werkins, diamonds, stagger left, stagger right, hand release, derkins, incline merkins
Round 3: Mary
- different PAX calls exercise each time
Round 4: Lunge-orama
- front lunge, reverse lunge, skater jump, jumping lunge, repeato
Round 5: Animal Walkorama
- Bear crawl, crab walk, frog leap (broad jump), repeato, reverse bear crawl, reverse crab walk
Round 6: Plankorama
- different PAX calls exercise each time
Round 7: Sprintorama
- Sprint at 85% of capacity
Round 8: Burpeerama
- regular burpees, 8-count burpees, repeato x 4 (different PAX leads 8-count burpees each time)
Music Notes
- Kudos to Champagne for being the only PAX to make it to both the original Holiday Jukebox Edition in 2015 and version 2.0. The man loves Christmas (or hates running).
- T-claps to Thin Mint for making it out to 80’s Jukebox Edition last month and Holiday 2.0. Some would say that is too much of a mediocre thing.
- Voodoo’s voice was silky smooth while hitting the high notes during ‘Last Christmas’ by Wham!
- Congratulations to Bunker for posting at his first bootcamp ever. That was your first, right Bunker?
- Goonie did a great job delivering some stand-up material during the awkward pauses when my iPhone would freeze up. I know he’s been refining his set for a while and I think it’s finally ready for prime time.
- Welcome Golden (John Schauer) and Couch (Jamie Rowe)! Just so you know, every workout has produciton value that is at least this high. #KeepPosting
- Thanks to the PAX for helping Q during Mary, Plankorama and Burpeerama
- Thanks to Squid for taking us out
- Thanks to Poptart for being Poptarded and for driving Squid
Announcements
- da Vinci is converging at Stonehenge on Christmas Eve @ 6AM
- Foxhole is convergence at DMZ on Monday the 26th @ 7AM
- The Maul needs some Q’s – see Commish
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