January 2, 2020
AO: The Highlands
PAX: JAG; Jenner; 2 Percent
Warm-Up: Seal Claps; Windmills; Willie Mays Hays; IBAC and Imperial Walkers – 20 each.
The Thang: The PAX completed 10 circuits of merkins, walking lunges, squats, WWIIs and butt kickers. The merkins, squats and WWIIs totaled 20 in each circuit. Upon finishing those circuits, they moseyed around lush Highlands grounds, executing dips, derkins and box jumps at the nearby bleachers – again 20 each. They then performed a set of 5 diamond merkins, 5 Carolina Dry Docks, 5 bear crawls and 5 Bonnie Blairs.
The PAX then ambled to the nearby jungle gym where they completed toe taps, “L-holds”, single arm swings and what can only be described as hanging gas pumpers. They returned to the field to do broad jumps and walking lunges as they set up cones for the next torture exercise, which was slaloming bear crawls through those cones while dribbling weighted balls with their hands and then their feet. The PAX finished this part of the beatdown with walking lunges while holding the same weighted balls overhead.
Mary: A set of 5×20 LBCs and 20 penguin crunches
COT: As noted on New Year’s Day, tomorrow is tomorrow and yesterday was yesterday – there is nothing you can do about either. Use this workout as a springboard to make today the best you make it.
F3 The Capital 