11/03/2021 - lair - Freezing Pyramid of Pain!
AO: The Lair
When: 11/03/2021
QIC: Dr. Doolittle
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
ChooChoo, Wonder Woman, Spartan, Goldie and me!
BackBlast:
We were the few who maybe didn’t stay up for the Braves win last night but we never regret a workout!
We started with a warm up of leg circles and arm circles, jogging in place and some jumping jacks.
We started our pyramid with 20 reps of Merkins, sets of lunges, tricep extensions, reverse flys and bicycles. Then we ran up the stairs to the light pole, did 10-15 jumping jacks and ran back.
Next layer was 30 Leg raises on our backs, shoulder presses, glute bridges, and monkey humpers. Then we ran to the light pole, did jacks and back.
Third set of exercises consisted of 40 each squat jumps, tricep push-ups, and LBCs. Did our run to light pole and jacks and back.
Fourth round consisted of 50 squat pulses and 50 Bicep curls. Run stairs to pole, jacks and back.
Fifth round was a 2 min wall sit.
Lastly we went around and picked an exercise to do. We ended up with 25 around the worlds, 25 sumo squats, 25 calf raises and 25 tricep kickbacks.
We finished with a quick prayer and COT.
Pictures:
