*Vagabond Thanksgiving Food Drive for the Next Two Weeks*
Vagabond Thanksgiving Food Drive to Support the Easton Food Pantry! Let’s give back this Thanksgiving and support our community. Join us for a charitable work out on Saturday November 22rd at 9AM to support the Easton Food Pantry. Last year’s drive was a huge success: we were featured in the Enterprise, Easton Journal and The Boston Globe and collected over 100 bags of groceries! Let’s go, Vagabonds!
You will notice a HUGE stack of brown grocery bags from Shaws on the front desk (this afternoon)- please take one (or more!), let the kids decorate them if you want and fill the bags up with groceries to help local families in need this Thanksgiving. Please come to the 11/22 workout with your grocery bag as a donation to this amazing organization (or feel free to bring donations in earlier)!
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.
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.
*Vagabond Yoga Class on Wednesday, November 19th @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Bend Intense/Upper Body Push(Standing) + Upper Body Pull/Upper Body Pull Assistance + Rower Version-Aerobic
A1. Deadlift, 6-8 reps x 3 sets, rest 1 minute between sets.
Go up in weight slightly from last week
A2. DB Standing Press @ 30×1, 8-10 reps x 3 sets, rest 1 minute between sets.
Go up in weight from November 5th
B1. Strict Supinated Pull-Ups, 8-10 reps or 6-8 reps x 3 sets, rest 1 minute between sets.
B2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 45 seconds between sets.
C. Row 1000 Meters for Time Trial-As Fast As Can
B. Fitness Phase
Bend/Upper Body Pull(Row Variation) + Upper Body Pull Assistance/Forearms + AMRAP High %
A. Deadlift @ 30×1, 5 reps x 3 sets, rest 1 minute between sets.
Use same weight from November 5th
B1. DB External Rotations @ 20×1, 8 reps/each side x 3 sets, rest 45 seconds between sets
B2. Scapula Pull-Ups, hold 3 second contraction x 3-5 reps x 3 sets, rest 45 seconds between sets.
C. On the Minute, Every x 12 Minutes of the following:
Odd Minute: 30 Second Jump Rope Single or Doubles
Even Minute: 15 Russian Heavy Kettlebell Swings
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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