06/16/2021 - the_mud_room - Mostly Painless Pyramid

AO: The M.U.D room

When: 06/16/2021

QIC: Sonic Boom


Number of Pax: 14

Number of FNGS: 1

Pax Names:

PLAYER ONE (FNG), Buzz, Broadway, Skillet, Picante, Breezy, Zumbo, Honey Bear, U-Haul, K-Pub, Miyagi, Chameleon,Tex


This morning I went with a simple “pyramid of pain,” but it really wasn’t too painful – at least not too much mumble chatter! We had fun – 3 mother-daughter dynamic duos w/Player One & Buzz, Chameleon & Miyagi, and Skillet & Picante! Wow, how FiA Alpha has grown and continues to bless us all.

Warm-up: hip-openers, arm circles, hillbillies, heel rockers, MJs

Workout Pyramid

(series of rounds, building from base; each round we’ll add time and/or reps but take away number of different exercises until we climb to the top)

Reps/Time Stairs
60sYour choice: Man-makers + Overhead Press or Burpees5
55sCurtsy Lunges (w/opt. Hammer Curl) | Deadlifts (w/opt. Upright Row)4
50sMonkey Humpers | Chest Fly/Skull Crusher Combo | Alt. Donkey Kicks3
45sSquat Presses| Mt. Climbers | Figure-4 Squats | Triceps Kickbacks2
40sSquats | Push-ups | Lunges | Upright Rows | Calf Raises1



  • 30s each: Jack Knives, Elevated Heel Touches, American Pie Sit-ups, Hundreds
  • 60s plank

Stretch/CoT/Name-o-Rama –

We all need a friend sometimes; in the words of Christi Mary Warner, “a friend is one who knows all about you and likes you anyway.” 😊 Offer a show a friendship to someone today.


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