Final 2014 El Dorado – Preblast

Join us for the last El Dorado of 2014…our inaugural year. In honor of Christmas, I’m leveraging a slightly cliché pattern for the beatdown (the 12 Days of Christmas), but applying El Dorado/Varsity beatdown levels of effort. Oh…and this looks like a dumb idea on paper. You’re welcome.



Run to the deck then complete the following plan.

There will be 12 set locations where we will be completing exercises. The flow of the workout will be to run to the 1st location and complete the exercises there. Next, you will run to the 2nd location, complete the designated exercises and then run back to the 1st location and complete the exercises associated with the 1st location. Next, run to the 3rd location, complete the designated exercises, run to the 2nd location and complete the 2nd location exercises and then run to the 1st location and complete the 1st location exercises. Continue this pattern through all 12 days. Below are the 12 locations and the designated exercises to be completed at each.

Location (I will provide a cheat sheet of the exercises for each Pax that posts)

  • Level 1 (ground floor) of StH – 10 Burpees
  • Level 2 of StH – 20 Carolina Dry Docks
  • Level 3 of StH – 30 Merkins
  • Level 4 of StH – 40 Squats
  • Level 5 of StH – 50 Dips
  • Level 6 of StH – 60 LBCs
  • Level 1 of Ramps – 70 Calf raises
  • Level 2 of Ramps – 80 Imperial Storm Troopers (40 each leg/side)
  • Level 3 of Ramps – 90 Mason Twist (45 each side)
  • Level 4 of Ramps – 100 Arm circles
  • Level 5 of Ramps – 110 Apolo Ohno (55 each direction)
  • Level 6 of Ramps – 120 Freddy Mercury (60 each side/direction)

So, for example, when you get to the 8th day of Christmas, you will:

  • Run from the base of StH into the garage, up the ramps to the 2nd level and complete 80 ISTs
  • Run to the bottom of the ramps (location 7), complete 70 Calf Raises
  • Run to the top of StH (location 6), complete 60 LBCs
  • Run down to the 5th level of StH (location 5) and complete 50 Dips
  • Run down to the 4th level of StH (location 4) and complete 40 Squats
  • Run down to the 3rd level of StH (location 3) and complete 30 Merkins
  • Run down to the 2nd level of StH (location 2) and complete 20 Carolina Dry Docks
  • Run down to the 1st level of StH (location 1) and complete 10 burpees

Then move on to day 9. How many days will you complete?

If you complete all 12 days…these will be the total numbers:

  • 45 Flights of stairs
  • 15 Flights of ramps
  • 120 Burpees
  • 220 CDDs
  • 300 Merkins
  • 360 Squats
  • 400 Dips
  • 420 LBCs
  • 420 Calf Raises
  • 400 ISTs
  • 360 Mason Twists
  • 300 Arm Circles
  • 220 Apolo Ohnos
  • 120 Freddy Mercury

7 thoughts on “Final 2014 El Dorado – Preblast

  1. Frodo Post author

    Who’s in? As always…do as much as you can. Plus, this will prepare you to be able to eat anything you want over Christmas. Again…you’re welcome.

  2. Frodo Post author

    Ironhide: we meet at Kohls on N Tryon. Take 85S to Harris Blvd. take Harris Blvd. east and at 3rd light, turn left on N Tryon. Turn left at 2nd light into kohls parking lot. (I think I counted all the lights correctly.)

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