December 22nd, 2014 By Frodo

8 Pax rose early on a cold, rainy morning for the final El Dorado of 2014. The theme was the “12 Days of Christmas”, but this version had an El Dorado/Varsity beatdown levels of effort.

The Thang 

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 1^st location and complete the exercises there. Next, you will run to the 2^nd location, complete the designated exercises and then run back to the 1^st location and complete the exercises associated with the 1^st location. Next, run to the 3^rd location, complete the designated exercises, run to the 2^nd location and complete the 2^nd location exercises and then run to the 1^st location and complete the 1^st location exercises. Continue this pattern through all 12 days. Below are the 12 locations and the designated exercises to be completed at each.

Location

• 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 8^th day of Christmas, you will:

• Run from the base of StH into the garage, up the ramps to the 2^nd 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 5^th level of StH (location 5) and complete 50 Dips
• Run down to the 4^th level of StH (location 4) and complete 40 Squats
• Run down to the 3^rd level of StH (location 3) and complete 30 Merkins
• Run down to the 2^nd level of StH (location 2) and complete 20 Carolina Dry Docks
• Run down to the 1^st level of StH (location 1) and complete 10 burpees

Then move on to day 9.

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

Run back to the Parking lot

The Moleskin

• T-Claps to all who posted this morning. This was front-loaded with upper body exercises, although the calf raises before running the full StH certainly worked the legs.
• I believe the front men completed 8 days which translates to (2 Flights of ramps, 31 flights of stairs, 80 burpees, 140 CDDs, 180 merkins, 200 squats, 200 dips, 180 LBCs,140 Calf raises, 80 ISTs).
• Here’s the humbling part…if you complete all 12 days, there are 78 total pain stations. Those that completed 8 days completed 36 pain stations…which means we were ALMOST half-way done.
• Always a pleasure to lead at El Dorado. Hope everyone has a great Christmas as we celebrate the birth of Christ. An occasion (when combined with Easter) that changed the world as we know it. Please find some time quiet time to reflect on the season and the impact it has for you. Aye!!!

El Dorado

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