QIC: Apnea
PAX: Apnea, Belding, Big Papi, Cheesehead, Chowdah, Mash, Miley, No-See-Um, No. 2, Smokey, Vanellope, Vanilla Ice (FNG), Waterboy,
YHC promised gifts if he arrived on time for his Q. Thirteen PAX including one FNG posted for the beatdown ITG. Quick disclaimer was given followed by a reading of the five core principles.
WARMUP
10 SSH IC
Baby Arm Circles Forward X 10 IC
Baby Arm Circles Reverse X 10 IC
No time to waste as we had 25 different exercises to complete (some with multiple sets) in the spirit of the holidays.
Each exercise was a different day of Christmas starting at 1.
Starting at the court:
1 Minute of High Planks
2 Minutes of Low Plank, Low Left Arm Plank, Low Right Arm Plank, and then High Plank
Mosey around the tennis courts, dog park, and to the pavilion for
3 Sets of 10 Derkins
4 Sets of 10 Dips
Alternated between these two sets of exercises starting with derkins
Short mosey to the playground for
3 Sets of 5 Pullups
3 Sets of 6 Lunges the hard way
3 Sets of 7 Bonnie Blairs the hard way
3 Sets of 8 Jump Squats
On the path by the playground for
1 Set of 9 Z-Packs (Feet 6 inches off the ground and then perform a crunch while keeping legs in place)
Mosey to the Pavilion for
10 Seconds of Wall Sits per PAX (Should have been 130 seconds but YHC may not have heard two of the four PAX around the back wall)
Back on the wall for Balls to the Wall at 11 Seconds per PAX (Total of 130 seconds)
Mosey down to the Lake, past the dock and back to the Court
12 of everyone’s favorite, Burpees
13 Sumo Squats
14 Pike Presses
2 Sets of 15 Mountain Climbers
3 Sets of 16 Calf Raises (Feet shoulder width apart pointed forward, toes pointed outward, and toes pointed inward)
17 Jump Squats
18 seconds or so of High Knees (silent count by YHC)
Quick mosey around the second basketball court
19 Merkins
20 Leg Raises (10 Reps IC)
21 Box Cutters IC
1 Set of 22 Rosalitas (11 Reps IC) and 1 Set of 22 Dollies (11 Reps IC)
1 Set of 23 American Hammers the hard way OYO
4 Sets of 24 reps each of the following exercises without any PAX putting their arms down:
Seal Claps (12 Reps IC)
Overhead Claps (12 Reps IC)
Moroccan Nights (12 Reps IC)
Chinooks (12 Reps IC)
Since we made it all the way through 24 exercises, it was time to give everyone their gift of:
25 Burpees
Some PAX were happy to receive the gift while one or two were not
Belding had a good recommendation that those unhappy with the gift receive 5 additional burpees.
Beatdown complete about 1 minute over.
Great effort by all PAX today and welcome to Vanilla Ice.
COT
Prayers for Waterboy’s Family
Prayers for No-See-Um’s Family
Prayers for Deuce and a speedy recovery
Prayers for Endo and a speedy recovery for his knee
Prayers for all those not in attendance and those that may be going through tough times.
Prayers for this pandemic to come to an end soon