Capitol Punishment

Warm Up:

  • SSH x 20
  • Windmills x 20
  • Forward Arm Circles x 20
  • Backward Arm Circles x 20
  • Cotton Pickers x 20
  • Seal Claps x 20
  • Imperial Walkers x 20

The Thang:

  • Mosey to front of Cap building
  • Dirty McDeuce:
    • 12 IC Merkins
    • 12 IC Squats
    • 12 IC LBCs
    • Mosey 3/4 around the building
    • 12 IC Derkins
    • 12 Lunges
    • 12 IC Alternating Shoulder Taps
    • Mosey 3/4 around the building
    • 12 IC Irkins
    • 12 IC Squat Jumps
    • 12 IC Plank Jacks
    • Mosey 3/4 around the building
    • 12 IC Wide-Arm Merkins
    • 12 Side Lunges
    • 12 IC Mountain Climbers
  • Mosey to back of building
  • Bearmuda Triangle
  • Mosey to front
  • Jack Reachers x 20
  • Carioca halfway down the path, reverse it back up, sprint back to launch

Mary:

  • Freddy Mercury x 20
  • American Hammer x 25
  • Low Flutters x 15
  • Dolly x 20