Just under 50 degrees and drizzly. So, not the too cold and too wet that late December has the potential to bring. In a strange way, I kind of enjoy the added element once I get going…you’re out there, committed, and you just power through with the boys.
This workout is a near repeat of one I did earlier in the year. I liked the mix of aerobic and anaerobic so wanted to run it through with some slight mods again.
THE WARM UP: Mini Pyramid
Jog around the peanut loop
Stop 3x (Beaker asked for no burpees the night before so naturally I gave him what he didn’t ask for)
Stop1: 3x Burpees
S2: 6x Burpees
S3: 9x Burpees
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) run around peanut loop (~0.25 mi). Step 3(up/down) were 3/4 pace – Step 6(up) and 1(down) were AFAP (sprint) pace.
Grab a BIG rock
Time bomb pyramid
Clockwise with each PAX completing Xx overhead presses before the next PAX begins
Where X = 2,4,6,8,10
Rock stays above your head during each pyramid step
Rock comes down (not touching ground) before and after step 10
Head for cover at the gazebo pyramid.
5 second count balls to the wall, 10 merkins, 15 SSH
10 second count balls to the wall, 15 merkins, 20 second count Peoples Chair
15 second count balls to the wall, 20 merkins, 25 each leg jump lunges
back down the pyramid
MARY:
10x – LBCs IC (YHC)
15x – Flutter Kicks – IC (Beaker)
30x – Heels to Heaven – IC (Slow Pitch)
Back down the pyramid
COT
MOLESKIN:
Announcements: TBL convergence (email chain)
Prayer requests: Safe travel for those on the road/flying around the New Year. 2.0’s on the way in 2017 for Slow pitch (2nd 2.0, finds out the sex this week, due in May) and Bones (3rd 2.0, due in July). Reconciliation with Slow pitches father and brother.
Nice work out there today men, I enjoyed it!
