300 – Thu 12.15.16

 In W.O.D.

This year’s Compound Christmas party will be a Sunday workout and potluck!
DATE: Sunday, Dec 18th
TIME: 11a-2p
WHERE: The Compound
More info HERE

Skill:  movement review and work up to a respectable weight in Pull Ups or Deadlifts

Conditioning: “300”
-25 Pull Ups
-50 Deadlifts (135/85 lbs)
-50 Push Ups
-50 Box Jumps (24″/ 20″)
-50 Floor Wipers
-50 One-arm KB Clean-and-Press (35/ 26lbs)
-25 Pull Ups

Time Cap 25:00

This workout was made famous by the movie 300 a few years back. It was a workout used to test the actors and stuntmen at the culmination of months of training with trainer Mark Twight at Gym Jones. It was not a daily, or even weekly, workout as was purported by the media and Men’s Health.Magazine.


The Vacaville Firefighter’s Toy Drive and Christmas Wish bin came to The Compound a little late this year, but we can still over-fill it in time! Bring a new, unopened gift for kids of any age up to 14 years old!


Did you know that in low-income neighborhoods, the ratio of books per child is one age-appropriate book for every 300 children? Let’s change that!

This December, every 15 Facebook check-ins provide the gift of a book for a child in need.

Sweat Angels is partnering with Toys for Tots to make this happen. Toys for Tots helps less fortunate children throughout the United States experience the joy of the holiday season. Last year, they collected and distributed 18 million toys and books to 7 million less fortunate children.

To learn more about Toys for Tots, you can check out their Facebook page and website:
https://www.facebook.com/toysfortots
http://www.toysfortots.org

The hashtag this month is #books4kids. Be sure to use it when you check-in! It’s a great way to remind your friends why you’re checking in.

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