Perform merkins on two parallel benches, right hand and foot on one bench, and left hand and foot on the other bench, letting your body lower into the space between the benches as far a possible. Progression of arm exercises that are deceivingly difficult and named after Austin's bats.
Works best if done slowly, holding at the lowest point and imagining a bottomless abyss below you. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Remember to enjoy the pain on the faces of your fellow men. A combination of Catch Me If You Can and a traditional Indian Run.
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.
PAX run continuously between two points that are 20 meters apart from side to side.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.Once PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees. Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet.Reach between your legs and pull the Block across the grass passed your head.