12 Pax posted with great curiosity about whether YHC could create a true beatdown without running (as promised last week). FKT has a goal of at least 4 miles…people were uneasy when I said they would be lucky if they got to 1 mile….but still a true FKT workout: Who can get the furthest? Apparently the Q misjudged the running because we hit almost 2 miles.
A warning was given that no one would finish the workout in the 45 minutes. In fact, no one had ever finished the workout at all. It’s estimated that it would take about 2 hours. A few knew what was coming and so with great anticipation from the rest of the PAX the 12 Days of Christmas was explained.
Don Ho, Auto, Cherry Bomb, Tugs, and Slingshot arrived at 0500 for a 3-mile standard….and arrived back at the AO at 0523. A sub-8:00 minute pace got them ready for what was coming next.
The Thang
The rules were explained and the Q took the PAX on a quick tour of the course. There are 12 set locations where we will be completing exercises. The flow of the workout will be:
On the first day of Christmas….Run to the 1st location and complete the exercises there
On the second day of Christmas…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.
On the third day of Christmas…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 (you know….like the song). Below are the 12 designated exercises.
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 Arm Circles
Station 8 – 80 Imperial Storm Troopers (40 each leg/side)
Station 9 – 90 Mason Twist (45 each side)
Station 10 – 100 Calf Raises
Station 11 – 110 Apolo Ohno (55 each direction)
Station 12 – 120 Freddy Mercury (60 each side/direction)
For example, when you get to the 5th day of Christmas, you will run to station 5 complete 50 dips, run to station 4 complete 40 squats, run to station 3 complete 30 merkins, run to station 2 complete 20 CDDs and run to station one and complete 10 burpees….then start on the 6th day.
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 Arm Circles
400 ISTs
360 Mason Twists
300 Calf Raises
220 Apolo Ohnos
120 Freddy Mercury
That’s a total of 3640 total reps.
The Moleskin
- There wasn't a alot of mumblechatter but YHC did learn a few things….apparently 80 ISTs make some PAX dizzy, Kosar does NOT like LBCs and Auto likes his space when doing burpees.
- T-Claps to all who posted this morning. This was front-loaded with upper body exercises.
- By the end, the PAX had split into a couple smaller groups. The front group (Kosar, Auto, Jobe, Cherry Bomb, Popcorn, and Tugs) 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 Arm circles, 160 ISTs, and 90 Mason Twists….in about 45 minutes. There may have been others in that group. YHC was not in that group. Pretty much everyone else finished 8 full days. That's all pretty strong for 45 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 was talk of staying late and finishing the second half….but the offer of coffee, 2nd F, and being able to stop doing exercises was too tempting to pass up. Not a bad way to start Christmas vacation.
- And…as always, Thanks Don Ho for the opportunity to lead one of the toughest workouts in the Lake Norman area. It's humbling to work out at FKT and an honor to lead.
- Don Ho will spin the wheel and let us know where we are headed next week. Stay tuned!!