05/21/2022 - foxtrot - Timed Pyramid and Circuit training

AO: Foxtrot

When: 05/21/2022

QIC: Pilgrim


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Beakers, Bells, Bravo, Charity, Chocolate Chip, Inspector Gadget, Love, Pilgrim, Southern Charm, Thread, Von Trapp


What a great morning with familiar faces showing up! Some missing PAX returned today, some an early walk, others right at the end, but wonderful to see them all for just a moment if that what we had!

Inspector Gadget and Charity were walking as several of us arrived – I got a hug from Charity that has been far toooo long to get. Charity had to leave, but promises to be back soon.

We warmed up with arm circles, Michael Phelps, imperial walkers and then started over the warm up as more PAX arrived. We redid the above and then added toy soldiers and through the tunnels in cadence.

The Thangs: (yep, plural)

Timer was set for 40 seconds,  and we completed 5 exercises. Then timer was set for 45 seconds and we did the top 4 exercises. Next was 50 seconds and 3 exercises, 55 seconds and 2 exercises, then 60 seconds and one exercise. The exercises are below:

Lateral extensions (swing)

Chest flyes

Shoulder y- flyes

frog crunches

Plyo lunges

Next round was reverse of the above – 60 seconds with one exercise, adding an exercise and dropping five seconds to the timer until we were back to five exercises at 40 seconds each. Exercises for this round:


Curl to overhead press

Curtsy lunges

Side plank raises – left and then right sides

Jump squats

Final two rounds were 30 seconds of work with no rest inbetween. Each circuit had five exercises.

Circuit 1: star jumps, football run, high knees, power jacks, side to side toe taps

Circuit 2: flutter squats, inchworms, side lunges, J Lo’s, triple beasts or beast holds

We had a couple minutes left and did some stretching before circling up.

Southern Charm showed up just as we finished the end of the workout and had her sweet puppies with her (see the pic). Another hug that has been too long to receive. Chocolate Chip’s 2.0 was there too for pics. We had a COT, prayer, names and then treats.


Leave a Reply