Pyramid of Pain

Preamble:

“You guys are all pros and know the drill. Let’s Mosey.”

Warm-O-Rama:

PAX took a mosey to a brightly lite spot for a quick warm up.

• SSH
• Weed Pickers
• World’s Greatest Stretch
• 10 squats, 10 merkins. 15 squats, 15 merkins

Mosey down the hill to the crosswalk by the back pond area.

The Thang:

1. 6’s

• from the crosswalk at the top of the stairs by the pond complete 1 Burpee.
• Run to the crosswalk back towards the main playground, complete 5 Big Boy Situps.
• Complete until you’ve done 6 rounds and finish back at the starting crosswalk.
• SSH or static hold for the 6

2. Dips & Merkin fun

• Pyramid format. PAX does dips & merkins. Reps 2,4,6,8,10,12,10, 8, 6, 4,2
• Quick recovery and then mosey to the parking lot (all of 20 yards)

3. Lt. Dan!

• PAX did Lt. Dan until they reached 20 squats
• Mosey to the top parking lot

4. Parking Lot Fun!

• Pyramid format.
• PAX does Burpees, Alpha Ct Bonnie Blairs, Broad Jumps. Reps 2,4,6,8,10, 8, 6, 4,2
• Next round is American Hammers, LBCs, and Leg Raises. Rep count is 2,4,6,8,6,4,2.

Back to the flag

COT:

• F3 / FIA Convergence
  • 8/6
  • 7am
  • Wills Park (Norseman AO)
• Vertigo’s daughter. Bells palsy. Prayers for healing
• Zohan’s 5th F3 Birthday & 44 birthday next week!

Naked-Man Moleskin:

Great job this morning my dudes! Love spending time with everyone in the pain cave. Blessings!