09/15/2021 - mill - Pyramid – round 1

AO: The Mill

When: 09/15/2021

QIC: Pilgrim


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Beakers, Bulldawg, Domino, Pilgrim, Smokey, Snorts


This was a morning full of returning PAXs and puppy love! Domino arrived with her “FNG” sweetly named Beans. We also had a chance to catch up with Smokey and Snorts. We miss Tazer and hope she comes back soon too!

Warm up was arm circles, Michael Phelps, through the tunnels and leg stretches.

The Thang was a Pyramid – starting at the bottom and working your way to the top. At the end of each tier, you ran a lap and then tackled the next tier. Several PAX’s were able to run up the pyramid and back down before our time was up. Everyone completed at least 9 of the 10 tiers!

Tier 1 – 10 reps of each – Inchworms with push ups, Squat with upright row, Shoulder flyes, Dragon lunges and Fire hydrants.

Tier 2 – 2- reps of each – Chest flyes, Renegade rows, Forward tricep dips, Crunches

Tier 3 – 30 reps of each – Brazilian lunges, Bicep curls, Mountain Climbers

Tier 4 – 40- reps of each – plank jacks, Flutter kicks

Tier 5 – 50 reps of each – Ab roll ups with straight legs

At the end of the workout, we circled up, had a prayer, names and picture.


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