Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry
Attention all Vagabonds- let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 23rd at 9AM to support the Easton Food Pantry. You will notice a HUGE stack of brown grocery bags on the front desk- please take one (or more!) and fill it up with groceries to help a family in need this Thanksgiving. Please come to the workout with your grocery bag as a donation to this amazing organization! About the Food Pantry: Since 1978, The Easton Food Pantry has been dedicated to providing food to our neighbors in times of need. As long as there are hungry people in our community, our doors and hearts will be open to help.
Here’s a list of acceptable items:
- currently in most urgent need of pasta sauce, canned soup, and peanut butter.
- All non-perishable food donations are welcome.
- pet (dog and cat) food
- paper towels, facial tissue, bath tissue and reusable tote bags.
- Sorry, NO perishable food.
- Cereal
- Pasta
- Pasta Sauce
- Soup
- Baked Beans
- Canned Vegetables
- Canned Fruit
- Tuna or other canned meat/fish
- Peanut Butter & Jelly
- No bread or fresh baked goods.
- No items requiring refrigeration/freezer.
- Fresh Fruit and Vegetable by arrangement only.
Please do NOT donate badly damaged or dented cans, opened packages, or containers past their expiration, use by or best by date. For the safety of our clients and per order of the Easton Board of Health, we cannot accept such goods and must discard them.
I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Push/Core + OTMEM
A1. Front Squat @ 30×1, 3-5 repetitions of 3 sets, stay at same weight, rest 1:30 between sets.
A2. DB Floor Press @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A3. Side Bridges x 12 seconds/each side x 3 sets, rest 1:30 between sets.
B. Perform the following on the Airdyne:
Every 90 Seconds on the Airdyne, Sprint 10 seconds for 15 Minutes.
B. Fitness Phase
Squat CP + Core/Upper Body Push + AD ALEND/BodyWeight Cond
A1. High Bar Back Squats, 2 reps x 5 sets, rest 2 minutes between sets.
A2. Weighted Pronated Pull Ups, 2-3 reps x 5 sets, rest 2 minutes between sets.
Advanced: As Rx
Intermediate: Perform Strict Pronated Pull Ups AMRAP
Beginner: Perform Negative(3-4 reps) + Bicep Curls(8-10 reps)
B1. Kettlebell Swings, make these heavier than usual, 15-18 repetition x 5 sets, rest 10 seconds.
B2. Airdyne @ 100%, 18 seconds all out sprint x 5 sets, rest 1:30.
C. Competition Phase
MAP Scenarios + Multi-MAP
5 min @ 85-90%:
3 Toes to Bar
6 Step Down Box Jumps
9 Russian KBS – 32kg
–5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Wall Balls – 20#
–5 min rest
5 min @ 85-90%:
5 KB Power Clean and Push Press @ 16kg/arm/12 kg
Run 100m
–5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 OHS @ 45lb
–5 min rest
5 min @ 85-90%:
5 Burpees
25 Double Unders
–5 min rest
5 min @ 85-90%:
10 cals on Airdyne
10 Walking Lunge Steps
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