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  #1  
Old 12-17-2015
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Default The "12 Days of Christmas" Fitness Challenge

So... You've all heard the '12 days of Christmas' song, yea? Well... here's our version.

On the 1st day of Christmas, the league brought to meee:
5 minutes of burpees (as many reps/rounds as possible)

On the 2nd day of Christmas, the league brought to meee:
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 3rd day of Christmas, the league brought to meee:
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 4th day of Christmas, the league brought to meee:
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 5th day of Christmas, the league brought to meee:
- 50-100 sit-ups
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 6th day of Christmas, the league brought to meee:
- 30-60 minute brisk walk (as it's christmas day after all lol)

On the 7th day of Christmas, the league brought to meee:
- 20-50 plyometric squats (normal air squats, if unable to deal with the impact)
- 50-100 sit-ups
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 8th day of Christmas, the league brought to meee:
- 2 minutes of "Horse Stance" squat holds (as many 20-30 second rounds as possible)
- 20-50 plyometric squats (normal air squats, if unable to deal with the impact)
- 50-100 sit-ups
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 9th day of Christmas, the league brought to meee:
- 20-50 "Superman" back extensions
- 2 minutes of "Horse Stance" squat holds (as many 20-30 second rounds as possible)
- 20-50 plyometric squats (normal air squats, if unable to deal with the impact)
- 50-100 sit-ups
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 10th day of Christmas, the league brought to meee:
- 20-50 Bear Squats
- 20-50 "Superman" back extensions
- 2 minutes of "Horse Stance" squat holds (as many 20-30 second rounds as possible)
- 20-50 plyometric squats (normal air squats, if unable to deal with the impact)
- 50-100 sit-ups
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

On the 11th day of Christmas, the league brought to meee:
- 30-60 minute brisk walk

On the 12th day of Christmas, the league brought to meee:
- 20-50 rotational push-ups
- 20-50 Bear Squats
- 20-50 "Superman" back extensions
- 2 minutes of "Horse Stance" squat holds (as many 20-30 second rounds as possible)
- 20-50 plyometric squats (normal air squats, if unable to deal with the impact)
- 50-100 sit-ups
- 50-100 plank jacks
- 2 minutes of prone walk outs (as many 20-30 second rounds as possible)
- 20-50 Dolphin push-ups
- and 5 minutes of burpees

Event link on facebook: https://www.facebook.com/events/804880429657238/



The rules?

- Push yourself past your comfort zone.
- Only reps executed on or after December 20th count towards this month's totals.
- Update your status (and/or post here on the event wall) w/ your daily/total rep total, as this'll help encourage others to keep up the good fight.

Additionally:
Feel free to post up vids of how you incorporate these burpee variations into your conditioning/core/strength work-outs over the month, so others can be inspired to try new things. Also, feel free to invite your friends and family to participate. :-)

How-to vids will be posted on our home page: http://www.facebook.com/NarkSide

Videos, logs, diet information and articles, can be found on our forum: http://www.getnarked.net/

Following us on twitter? Hit us up @NarkSide, using the hashtag #DirtyDecember

Additional Resources:
Want to try our previous challenges?
Check them out here!
https://www.facebook.com/events/2799...n_history=null
https://www.facebook.com/events/2302...n_history=null
https://www.facebook.com/events/3032...n_history=null
https://www.facebook.com/events/2365...n_history=null
https://www.facebook.com/events/2872...n_history=null
https://www.facebook.com/events/3318...n_history=null
https://www.facebook.com/events/1643...n_history=null
https://www.facebook.com/events/4322...n_history=null
https://www.facebook.com/events/2073...n_history=null
https://www.facebook.com/events/6480...n_history=null
https://www.facebook.com/events/1414...n_history=null
https://www.facebook.com/events/4290...n_history=null
https://www.facebook.com/events/6176...n_history=null
https://www.facebook.com/events/7524...n_history=null
https://www.facebook.com/events/6825...n_history=null
https://www.facebook.com/events/8621...n_history=null
https://www.facebook.com/events/6168...n_history=null
https://www.facebook.com/events/1609...n_history=null
https://www.facebook.com/events/7226...n_history=null
https://www.facebook.com/events/1496...n_history=null
https://www.facebook.com/events/1524360047879653/

Previous challenge threads:
http://www.getnarked.net/forum/showthread.php?t=14586 (July 2011)
http://www.getnarked.net/forum/showthread.php?t=14682 (August 2011)
http://www.getnarked.net/forum/showthread.php?t=14750 (September 2011)
http://www.getnarked.net/forum/showthread.php?t=14816 (October 2011)
http://www.getnarked.net/forum/showthread.php?t=14904 (November 2011)
http://www.getnarked.net/forum/showthread.php?t=14991 (December 2011)
http://www.getnarked.net/forum/showthread.php?t=15923 (March 2012)
http://www.getnarked.net/forum/showthread.php?t=15997 (April 2012)
http://www.getnarked.net/forum/showthread.php?t=16051 (May 2012)
http://www.getnarked.net/forum/showthread.php?t=16131 (July 2012)
http://www.getnarked.net/forum/showthread.php?t=16197 (Sept 2012)
http://www.getnarked.net/forum/showthread.php?t=16254 (Oct 2012)
http://www.getnarked.net/forum/showthread.php?t=16313 (Nov 2012)
http://www.getnarked.net/forum/showthread.php?t=16533 (March 2013)
http://www.getnarked.net/forum/showthread.php?t=16627 (May 2013)
http://www.getnarked.net/forum/showthread.php?t=17983 (December 2015)
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  #2  
Old 12-17-2015
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Default

Burpees
-
-

Dolphin push-ups:
-
-
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  #3  
Old 12-17-2015
Narkissos's Avatar
Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
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Default

Bear Squat:
-
-

"Horse Stance" squat holds
-
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  #4  
Old 12-17-2015
Narkissos's Avatar
Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
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Level up: 0%, 0 Points needed
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

plank jacks
-
-

plyometric squats
-
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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  #5  
Old 12-17-2015
Narkissos's Avatar
Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

prone walk outs
-
(easiest)
-
(moderate difficulty)
-
(moderate difficulty)
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
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  #6  
Old 12-17-2015
Narkissos's Avatar
Narkissos Narkissos is offline
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Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

rotational push-ups
-
(moderate difficulty - can be done kneeling)

sit-ups
-

"Superman" back extensions
-
__________________
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My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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