11/30/2022 - den - Pyramid of Pain
AO: The Den
When: 11/30/2022
QIC: Partly Cloudy
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Hallmark, Whole Coconut, Shrinky Dink, Dr. Doolittle, Spartan, Foster, Belles, Caliente
BackBlast:
9 lovely PAX joined me at the Den this morning for a Pyramid of Pain. We warmed up with arm circles, Micheal Phelps, Gorilla Swings, Jumping Jacks in cadence, and Butt Kicks in cadence. Then we got to work.
We did 25 Push-ups, 25 Sit Ups, 25 Bicep Curls, 25 OH Press, and 25 Narrow Squats. Then we ran 5 parking lanes, snaking up and down each lane then going back to the mats.
Next we did 30 In & Outs, 30 Lat Raises, 30 Lunge Pulses, and 30 Monkey Humpers. Then we ran 4 parking lanes and back to our mats.
Next up was 40 Flutter Kicks, 40 Tricep Kickbacks, and 40 Sumo squats. Then we ran 3 parking lanes and back to the mats.
Next was 50 Bicycles and 50 weighted Chicken Wings, followed by running 2 parking lanes.
Last, we did 60 Weighted Calf Raises and ran one parking lane.
After that we did Squat Sally, more abs, and Glute Bridge Sally. That took us straight to 6:15!
We snapped a picture, circled up, and prayed. Then we did our name-o-Rama and boogied to get our day started.