5 Movies of Beatdowns
AO: Black Widow
When: 2024-12-21
QIC: Ha-ha
PAX (5): Cox, DeLorean, Ha-ha, Speedo, Gethub
Preamble:
Christmas approacheth. So do the Christmas movies.Warm-O-Rama:
Ran to the baseball snack shack for:- Reindeer High Knees
- Toy Soldier Kicks
- Imperial Snowman
- Hoof Touch
- Reindeer Hops (light squat jumps)
- Imperial Snowman– 30 seconds
The Thang:
Run over to the parking lot by the baseball fields since the normal parking lot by the upper soccer field had a parade of dump trucks moving dirt.Christmas Movies Workout
Circuit 1: “Rudolph the Red-Nosed Reindeer” (8 Minutes)
Rudolph powered through adversity—this will make you push through too!- Coupon Sleigh Pulls(run to the other end of the parking lot and back):
- “Antler Lifts”(Overhead Coupon Press) – 1 minute
- Reindeer Lunges– 1 minute
- Hold the coupon at chest height; perform alternating reverse lunges.
- “Reindeer Sprints”– 1 minute (Run 30-40 yards back and forth)
- Low Plank to Merkin– 1 minute
- Rest 1 minute
Circuit 2: “Home Alone: Escape the Bandits” (8 Minutes)
Work on your speed, strength, and agility to “escape” Harry and Marv!- “Paint Can Swings”(Coupon Swings) – 1 minute
- Like a kettlebell swing, hinge at the hips and drive the block forward.
- “Booby Trap Sprints”– 2 minutes
- Sprint 30-40 yards; drop to a burpee every 10-15 seconds, like dodging booby traps.
- “Step-Ups”– 1 minute
- “Spider Crawl” (Bear Crawl 30 yards and back)– 1 minute
- Coupon Squat and Press– 1 minute
- Rest 1 minute
Circuit 3: “Die Hard Tower Challenge” (8 Minutes)
You’re John McClane climbing Nakatomi Plaza—time to get gritty!- “Yippee-Ki-Yay ----- Merkins”– 1 minute
- Perform explosive merkins (clap if possible) or standard merkins.
- Coupon Deadlifts– 1 minute
- Perform a deadlift with a strong hinge, lifting the coupon.
- “Vent Crawls” (Bear Crawl 20 yards and back)– 1 minute
- “Explosive Escape” (Coupon Thrusters)– 1 minute
- Squat with the block, press it overhead as you stand.
- Run To the Exit
- Rest 1 Minute
Circuit 4: “How the Grinch Stole Christmas: Grinch’s Strength” (8 Minutes)
Grow your strength three sizes this round!- “Sled Pushes”– Run down parking lot and back 1 minute
- Grinchy Goblet Squats(with Coupon) – 1 minute
- “Mount Crumpit Climbers”– 1 minute
- Perform mountain climbers (fast pace).
- Sleigh “Max Hold”– 1 minute
- Hold the coupon at shoulder height or above your head (static hold).
- Run Down to Whoville – 2 minutes
Circuit 5: “A Christmas Carol”: Spirit of Fitness Past, Present, and Future” (8 Minutes)
Channel energy through all the ages of fitness!- “Past” Dead Stop Merkins– 1 minute
- Hand release Merkin.
- “Present” Coupon Clean & Press– 1 minute
- Lift the coupon to your chest and press overhead.
- “Future” Run to Finish– 2 minutes
- Coupon Russian Twists– 1 minute
- Plank Hold(Spirit of Endurance) – 1 minute
- Bring Home the Christmas Goose – 2 minutes
- Run
- Bunny Hops -- Every step then run down
- Decline Merkins -- At every landing put you feet up 4 steps and perform 10 Merkins