Especially at Christmas, we get to experience joy vicariously through our kids. Their unbridled anticipation and excitement for Christmas morning is something wonderful to see. I feel that kind of joy when a new Star Wars movie is due to come out. The nostalgia of childhood and Kenner action figures, learning that I’m still a better father than Luke’s, and the triumph of John Williams’ music all have me bursting with exhilaration. I tried to bring some of that feeling to today’s workout, including music from the films.
Warm Up
-C-3PO “Over Here”s (Side Straddle Hops)
-Battle Droid Bend Overs (Good Mornings)
-Mynock Arm Circles (Sir Fazio Arm Circles)
-“Help Me, Obi-Wan Kenobi” Princess Leia to R2-D2 data insertions (The Grinder Leg Stretch)
-Jar-Jar Binks Steps (Hillbillies)
-Soundtrack – Star Wars Main Title
The Thang
Han Solo is the galaxy’s greatest smuggler, escaping Imperial entanglements at every turn.
-Mosey to the cinder blocks at the rock pile and smuggle a block back to the parking lot.
-Complete the Kessel Run in 12 parsecs
-Run to the end of the parking lot and complete 2 squats to keep the trash compactor open
-Return to start and complete 2 Jabba chokes (bent over rows with your block)
-Repeat, adding 2 additional reps on each lap until you reach a total of 12 squats and chokes
-Soundtrack – The Asteroid Field and Han Solo and the Princess
The Battle of Hoth
-Mosey to the west side of the parking lot with your block
-Partner up
-First partner AT-AT walks (bear crawls) to the first line and starts AMRAP Imperial Walkers
-Second partner AT-AT walks to the first line and starts AMRAP Imperial Walkers
-Once partner arrives, first partner AT-AT walks to the second line and starts Imperial Squat Walkers
-Continue like so, with AT-ST walks (high knees) at the third line
-Reverse back to start
-Soundtrack – The Battle in the Snow and The Imperial March
Dagobah, home of Yoda, is where Luke trained to become a Jedi Knight.
-Remain in partners and mosey to the wall and playground area with your block
-One partner performs a Jedi handstand (balls to the wall, one-handed like Luke for extra credit)
-Other partner makes blocks move with the Force (10 curls and 10 triceps extensions)
-Switch places; repeat 3 cycles
-One partner performs a Jedi meditation (people’s chair)
-Other partner does 5 pull-ups (just like Luke did in the trees of Dagobah)
-Switch places; repeat 3 cycles
-Soundtrack – Yoda and the Force and Yoda’s Theme
Rey scales The Jedi Steps on Ahch-To at the end of The Force Awakens to meet Luke, and to ask for his help with the Resistance’s struggle against the First Order, and to help hone her newfound skills.
-Everyone picks a SuckBrick (stone bench) around the perimeter of the bench area
-Perform 10 Force push-ups (hand clap incline merkins, with or without the hand clap)
-Move to the next SuckBrick and perform 10 Jedi high jumps (box jumps)
-Move to the next SuckBrick and perform 10 lunging step-ups
-Continue in this fashion around all the SuckBricks until you return to your original spot
-Soundtrack – The Jedi Steps and Finale
The Jedi were kind enough to stay a little late and return the blocks to their home near the rock pile.
Mary
-None
COT
Count-a-rama: 13 Jedi
Announcements:
-Monday, 12/18 – Raleigh F3 Christmas Party
-F3 North Wake is getting together to see Star Wars: The Last Jedi on Monday evening
-Continue fundraising for CrabLegs from F3 South Wake (check Twitter feed)
May the Force be with you!
