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
Ran to the stairs at the park entrance for:
  • Bunny Hops -- Every step then run down
  • Decline Merkins -- At every landing put you feet up 4 steps and perform 10 Merkins
Run back to flag for Mary

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