4 PAX met for EC led by Sweats. A walk/run on the ATT with pull-up variations and good ole fashion early bird conversations.
10 PAX met for ME to build Tobacco Road Pyramids.
THE WARM UP: Mini Pyramid
Jog around the peanut loop
Stop 3x
S1: SSH 15x IC
S2: Bropees 20x IC (these bad boys are here to stay – expected to be up on the Exicon shortly): https://twitter.com/F3Durham/status/725480060342382592
S3: Windmill 15x IC
THE THANG: 1-mile 6-step pyramid
Head over to the PAINground
Pullups x 1
Merkins x 2
WWII’s x 3
For each pyramid step, multiply by 1 for pullups, 2 for Merkins, 3 for WWIIs to get your reps. Ex)
Step 1 (1 pullup, 2 Merkins, 4 WWIIs)
Step 6 (6 pullups, 12 Merkins, 18 WWIIs)
Go up the pyramid and back down
After Step 3&6(up) 3&1(down) sprint peanut loop (~0.25 mi)
YHC requested a clockwise lap if you’re having a “good time”. For the few that chose counterclockwise, I saw the look on their faces and I’m convinced all PAX were having fun
Grab a BIG rock
Time bomb pyramid
Clockwise with each PAX completing Xx overhead presses before the next PAX begins
Where X = 2,4,6,4,2
Rock stays above your head during each pyramid step
Rock comes down (not touching ground) before and after step 6
Riggs and Bushwood switched rocks twice during this event. The Pax noted the exchange was only acceptable if the rock does not touch the ground. This was done successfully on the second pass (as Riggs balanced the giant rock on his toes). Nice work fellas.
10 mins of MARY:
10x – Xs and Os – IC (YHC)
20x – Monkey Humpers – IC (Amphibious)
30x – LBCs – IC (Floyd)
40x – Heels to Heaven – IC (Cardiac)
50x – Plank combo (high, mid, low) – countdown (Beaker)
40x – Hello Dolly – IC (Sweater Vest)
30x – Merkins – IC (Bushwood)
20x – Homer to Marge – IC (Choo Choo)
10x – Clap Merkins – single count (Sweats)
Riggs was given the option to add in an exercise. He chose 0x behind the back claps.
I expected Bushwood flutters, but the point was made that 30x flutters just isn’t right/enough. Good call Bushwood. Next time we’ll slide you down two spots to get the 50 count.
COT
MOLESKIN:
Announcements: 2nd F tonight. Mud run this weekend (good luck fellas).
Prayer requests: Riggs brother Ben finished his first of six chemo treatments for the next 6x months. We will continue to lift the Rocke family up in prayer and support.
Nice work out there today men, I enjoyed it!
