December 22nd, 2016 By Frodo

17 Pax posted with great anticipation for what today would hold…although a couple arrived a minute or two late. Prior to starting, there was discussion about whether this was going to be Frodo’s “fun” workout. A consensus was reached that that last Frodo Q must have been the tough one. But, alas, this morning turned out to be difficult as well. So, what does that mean for the 3rd Frodo Q (that is next week)? We did a very quick warm-up and got right into it. I run 2 annual workouts. This is one of them. The theme was the “12 Days of Christmas”.

The Thang

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 designated exercises.

“On the first day of Christmas, Frodo gave to me….”

Station 1 – 10 Burpees
Station 2 – 20 Carolina Dry Docks
Station 3 – 30 Merkins
Station 4 – 40 Squats
Station 5 – 50 Dips
Station 6 – 60 LBCs
Station 7 – 70 Calf raises
Station 8 – 80 Imperial Storm Troopers (40 each leg/side)
Station 9 – 90 Mason Twist (45 each side)
Station 10 – 100 Arm circles
Station 11 – 110 Apolo Ohno (55 each direction)
Station 12 – 120 Freddy Mercury (60 each side/direction)
So, for example, when you get to the 8th day of Christmas, you will:

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

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

That’s a total of 3640 total reps.
The Moleskin

• T-Claps to all who posted this morning. This was front-loaded with upper body exercises, although the calf raises were no fun either.
• The front duo (Hugo and Thorn) completed 8 full days and started the 9th…which means, they completed 80 burpees, 140 CDDs, 180 merkins, 200 squats, 200 dips, 180 LBCs,140 Calf raises, 160 ISTs, and 90 Mason Twists….in about 40 minutes.
• 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.
• There were a few “evil elf” references thrown my way and a couple f-bombs dropped. #BadgeOfHonor
• PonyBoy arrived in his reindeer decorated truck. It’s cool when you have kids with you, but you’ll take a little abuse arriving at a men’s workout.

Highlands