![]() Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction. 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). ![]() ![]() An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Usually peformed in Warm-a-rama.Ĭombination of a Groiner, Mahktar N' Diayes, and Chilly Jack, done on an 8-count cadence. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.Ī variation on the Windmill, which is peformed much more slowly and with more stretching (aka “Old Man Style”). Reps 6-21 are all mental and everyone must stop together at 21. ![]() In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. ![]()
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