Friday Pyramid Scheme – Leland AO

QIC: Bluegrass

Date: 9/7/18

# of PAX: 9 (1 FNG)

PAX: Cannoli, Huey, Beretta – Respect, Brady – Respect, Baby Daddy, Roadkill, Green Light, Snickers, FNG (Late Load)

Today was all about pyramids at the Leland AO. My goal was to try and maximize our time together while pushing us a bit further than maybe we wanted to go…up one side and down the other.

Warm Up: you guessed it a pyramid…

Cotton Pickers – IC – x5

Imperial Walkers – IC – x10

SSH – IC – x15

Mountain Climbers – IC – x10

Cotton Pickers – IC – x5

 

After our pyramid of a warm up we moved over to the platform for a little built in assistance.

The Thang:…yes there was a pyramid…and a circle…and a square.

At the platform – two sided OYO exercises with a run to the cones and back.

#1 – 5 decline merkins – run to cone – 20 squats

#2 – 10 merkins – run to cone – 15 lunges

#3 – 15 dips – run to cone – 10 plank jacks

#4 – 20 incline merkins – run to cone – 5 burpees

Once all PAX finished we moved over to the open area for a Dora….again pyramid style.

Dora

  • Side A – 75 burpees
  • Side B – 20 LBC’s/20 Flutter kicks (alternate exercise each time)
  • Side A – 100 Bobby Hurley’s
  • Side B – 20 LBC’s/20 Flutter kicks (alternate exercise each time)
  • Side A – 150 Squats
  • Side B – 20 LBC’s/20 Flutter kicks (alternate exercise each time)
  • Side A – 100 Plank Jacks
  • Side B – 20 LBC’s/20 Flutter kicks (alternate exercise each time)
  • Side A – 75 Dips (at the platform)
  • Side B – 20 LBC’s/20 Flutter kicks (alternate exercise each time)

After we finished up with our Dora we circled up for a Burp and Merk pyramid….

  • Burpee #1 – 1 merkin
  • Burpee #2 – 2 merkins
  • Burpee #3 – 3 merkins
  • Burpee #4 – 4 merkins…pretty sure I heard some groaning at this point
  • Burpee #5 – 5 merkins
  • Burpee #6 – 4 merkins
  • Burpee #7 – 3 merkins…by now they really don’t like me
  • Burpee #8 – 2 merkins…Beretta did an extra one….ya know for the Corps (RESPECT)
  • Burpee #9 – 1 merkin

Nothing like a quick pyramid to leave time for a round of 4 corners.

4 corners…x2 rounds  

#1 – 5 Plank Jacks – Bear Crawl to next cone

#2 – 10 Carolina Dry Docks + previous corner – Broad Jumps to next cone

#3 – 15 Squats + previous corners – Mosey to next cone

#4 – 20 American Hammers + previous corners – Mosey to the final cone

We did a quick high plank and then started the second round…in which Baby Daddy much like the first round smoked us all…much like he did at the platform…I’m starting to see a trend here.

Mary:

10 count Alternating Plank – each PAX chose a different position

LBC’s  IC x20

Flutter Kicks – IC x15

Freddie Mercury – IC x10

Ankle Grabbers – IC x15

Box Cutters – IC x20

Dying Cockroaches led by Beretta – IC x10…if I remember correctly

 

CoT/ Molskinz:

Prayers for Cannoli, his M and the 2.0 to be. Appointment today to find out the sex of the 2.0. Prayers for healthy M and 2.0.

Baby Daddy – you are either getting faster and stronger or we were just all slow today. Nice Work!

Cannoli – sorry for all the burpees….hope your shoulder continues to heal.

Roadkill – better late than never..nice work on the FNG brother.

Welcome FNG – Late Load..thanks for joining us in the gloom.

 

Announcements – BROLYMPICS October 27th, Red Card (Beretta’s son) is looking for community service/involvement projects…any ideas/events please reach out via slack.

Thanks for the opportunity to lead you this fine morning…and for buying into my pyramid scheme.

-Bluegrass, out!

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