Also works well in parking lot conveyer belts when PAX are provided with small squares of cardboard left at Absolution station to protect elbows. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins)Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. Best performed either in a slow cadence or OYO.4-count leg exercise, in which you lunge forward (1), hop straight up on opposite leg (2), lunge backward (3) and hop up straight again on opposite leg (4).
Smart Q's will introduce this with the cadence, but then instruct PAX to do sets of 15-30 OYO (as the Q will suffer too and should avoid giving the impression of weakness to the PAX, lest he suffer insufferable mumble chatter). Typically do set of, say, left-leg Baryshnikovs followed by set of right-leg Baryshnikovs.
Combination of a Groiner, Mahktar N' Diayes, and Chilly Jack, done on an 8-count cadence. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Tags: Circuit, Partner In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort).
(You also may want to consult The Lexicon, at least after your first workout, to make sense of what just happened.) If something needs to be added, contact AP through the form at the bottom of this page. Start with feet on wall in 15 degree descending Merkin (Derkin) position.The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line.After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.PAX start in upright position arms raised (Grizzly bear rarwr) drop in to burpee, at the top of the push up start bear crawling. Begin by bear crawling around in circle until Q says stop.Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank.Start in plank position and perform a single Groiner (cadence "1" jump feet forward, "2" jump feet back), then Mahktar N' Diayes to Chillcut position (cadence "3" & "4" with drop to each elbow), then Chilly Jack (cadence "5" feet out, "6" feet together), and finally Mahktar N' Diayes to plank starting position (cadence "7" and "ONE, TWO, etc." with rise on each hand). With control, straighten the legs all the way back up to standing while balancing on the toes.Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction. except these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. Can be completed with arms straight out for balance or with hands clasped behind head.Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. So the personal trainer gives a little froglike hop rather than standing up and doing a full jump with arms to the sky; she also skips the pushup element." Can be substituted for 10 counts or stargazers when PAX could use a breather Similar to Dora 1-2-3 but more exercises. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination)."One" is completed when returning to the standing position with arms raised. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise. Swap out and continue the exercise until each amount of reps are complete.Do as many rounds as time permits, or really until Q is smoked. 5 rounds of bear crawls in circle formation, 10x each of merkins, diamond merkins, werkins, stagger left merkin, and stagger right merkins.(ie Round 1 bear crawl in circle, Q halt, first pax does 10 merkins, pax plank until all pax have completed 10 merkins....begin bear crawling again for Round 2, Q halt, first pax does 10 diamond merkins, pax plank until all pax have com pleted 10 diamond merkins...)Similar to Bear Crawl Inch Worm, but adds a weave. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front.