Pyramid of Pain Part Deux
AO: The Phoenix
When: 2024-10-30
QIC: Pinkman
PAX (6): Ditch Witch, Krystal, Mantooth, Mr. Hand, Pinkman, The Body
Preamble:
Krystal needed a Q for the 2nd week in a row. YHC needed some accountability, there’s no better way to overcome the dreaded fartsack than being the Q. I Q’d a few weeks ago at Jericho and we completed the Pyramid of Pain, my whiteboard was still filled out so I figured I would introduce it to the northern PAX.Warm-O-Rama:
Mosey the parking lot circle up for a few exercises in cadence
- Windmills
- Weed Pickers
- Good Mornings
- Imperial Walkers
- Moroccan Night Clubs
- Michael Phelps
The Thang:
Thang 1
Mosey to the baseball field for Pinkman’s pyramid of Pain Part Deux
Pax complete the exercises on each level of the pyramid and run a lap around the perimeter of the baseball field. Then move on to the next level.
Level 1- 20 Reps
- Scorpion Dry Docks
- Monkey Humpers
- Butterfly Sit ups
- Groiners
- Zombie Crunches
Level 2 - 25 Reps
- Reverse Lunge (Cumming Count)
- Heels to Heaven
- Alternating Side Squats (CC)
- HR Merkins
Level 3 - 33 Reps
- LBCs
- Sumo Squats
- Merkins
Level 4 - 50 Reps
- Gas Pumpers
- Smurf Jacks
Level 5 - 100 Reps
- Mountain Climbers (CC)
Thang 2:
Stopped at the playground and partnered up. Partner 1 Dead hangs from the monkey bars while Partner 2 performs and exercise. Rinse and repeat for 3 rounds. Exercises were Flutter Kicks, Plank Jacks, and Dips.
Returned to the flag and finished with a couple of mins of Mary.
COT:
- Thanksgiving 5k/10k/Half at Jailbreak more details to come
- Santa Ruck 12/7
- F3 Cumming Christmas Party 12/13