05/04/2023 - lair - Million Dollar Woman

AO: The Lair

When: 05/04/2023

QIC: Choo Choo


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Bridesmaid, Foster, Aquamarine, Semper Fi, Hallmark, Straight Shooter, and Choo Choo


We started off the beatdown with a little stretching and an Indian Run. While running to the front of the line each Pax shared what they are most looking forward to this summer. Lots of dreams of warm temps, pool time, camping and cold drinks!

I found this Million Dollar Woman routine on the Lexicon and had never done it before so I figured we’d give it a try.

With pax in a circle, pick 1 person to be the Million Dollar Woman, or the one to “chase” on an exercise.

Start with exercise 1 – the million dollar woman starts her reps (i.e. 20 squats) the rest of the group has a 3 burpee start/penalty, then does the 20 squats trying to finish before the MDW.  First one to shout DONE ends the exercise for EVERYONE.  The next pax in the circle is now the MDW and does exercise #2 while the group starts their burpees and tries to catch her.  NOTE – burpees does not always have to be the penalty, it could be anything: mtn climbers, pushups, etc…

Round 1 – 20 Reps – Penalty was 3 burpees

Round 2 – 30 Reps – Penalty was 3 Push-ups


  1. Narrow Squats
  2. Inchworms
  3. Bicep Curls
  4. Forward Lunges (sets)
  5. Russian Twists (sets)
  6. Overhead Press
  7. Crockpot Squats
  8. LBC’s
  9. Carolina Dry Docks

We ran a big lap between each round. Not one single time were any of us able to catch the Million Dollar Woman. I’m kind of torn on this workout. It was a hard one (which I like!) but it also feels like it encourages you to break form for the purpose of speed so you can catch up. Not a fan of that. I guess you just need to keep reminding yourself not to break form, but the reality of catching the MDW is pretty slim to none.

Either way, thanks for trying something new (to me) today. Love starting my day with all of you!!


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