09/04/2020 - hideout - Pyramid of Pain

AO: The Hideout

When: 09/04/2020

QIC: Inspector Gadget


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Belle, Dory, Certified, Journey, Professor, Blessing, Stitch, Harmony, Whiskers & Chef


Today, a total of 11 PAX got up & got to work with an early morning workout. Belle & Dory joined me for a pre-beatdown run/walk but had to leave before the beatdown started.

A total of 9 PAX stayed for the beatdown & we started with a warm up of arm circles forward, arm circles backwards, Michael Phelps, toy soldiers (IC), through the tunnels (IC), & praying mantis (IC). After the warm-up, we got started on the Thang.

Our Thang today was a Pyramid of Pain. We completed a 5 level pyramid with the exercise as follows:

Level 1: 25 Jump Squats, Overhead Press, Donkey Kicks (sets), American Pie Sit-Ups & Merkins

Level 2: 30 Skaters (sets), Flutter Kicks (sets), Around the Worlds & Penguins (sets)

Level 3: 35 Drama Squats, Tricep Kickbacks & Mt Climbers (sets)

Level 4: 40 Glute Bridges & Bicep Curls

Level 5: 50 Russian Twist (sets)

We ran or walked a lap between each level of the pyramid. We finished the pyramid & had time to do Level 4 one more time followed by a little stretching. We circled up for prayers & Name-O-Rama.


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