12/17/2021 - hideout - Christmas Tree pyramid

AO: The Hideout

When: 12/17/2021

QIC: Pilgrim


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Hat Trick, Pilgrim, Raptor, Tiny Dancer


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.


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