December 20th, 2015 By Frodo

Join us for the last El Dorado of 2015. In honor of Christmas, we’ll revisit the 12 Days of Christmas. Last year, we made it through 7-8 days. This year, there will be an option to stay longer to complete more than can be completed in 60 minutes.

 

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 (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 (50 forward; 50 backwards)
• 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. 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

Total: 60 flights and 3240 reps

El Dorado

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