12/17/2021 - hideout - Christmas Tree pyramid
AO: The Hideout
When: 12/17/2021
QIC: Pilgrim
PAX:
Number of Pax: 4
Number of FNGS: 0
Pax Names:
Hat Trick, Pilgrim, Raptor, Tiny Dancer
BackBlast:
Three PAX joined me this morning for a Christmas tree pyramid. Raptor called it the pyramid of pain before we started, I assured her it was not painful “).
Warm up was arm circles, Michael Phelps, toy soldiers, imperial walkers and through the tunnels.
The tree showed all the exercises with each level and ornaments having their own number of reps. After each level we took a lap. Bonus exercises were the trunk of the tree, the star on top and then presents each of us chose (because we had extra time to spare!).
Trunk: 10 burpees
Lowest level of tree – 10 of each: high knees, bourbons, chest press, bicep curls, overhead triceps and carolina dry docks, then run a lap
Second level of the tree – 20 of each: jumping jacks, 21’s (biceps), merkins, crab toe touches and bent over rows, then run a lap
Third level of the tree – 30 of each: toe taps, tricep push ups, shoulder in and outs (rotator cuff move – this is also where we learned our picture pose from Tiny Dancer), flutter squats, then run a lap
Fourth level of the tree – 40 of each: booty kicks (not body kicks as Raptor thought), up/down planks and reverse flyes, then run a lap
Fifth level of the tree – 50 of each: mountain climbers and prisoner squats, then run a lap
Star on top: 10 burpees
Presents for extra time: bourbons, 21’s and Tiny Dancer side stretches (these felt wonderful!)
Quick picture, COT and names.
