06/16/2021 - the_mud_room - Mostly Painless Pyramid
AO: The M.U.D room
When: 06/16/2021
QIC: Sonic Boom
PAX:
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
BackBlast:
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 | |
| 60s | Your choice: Man-makers + Overhead Press or Burpees | 5 |
| 55s | Curtsy Lunges (w/opt. Hammer Curl) | Deadlifts (w/opt. Upright Row) | 4 |
| 50s | Monkey Humpers | Chest Fly/Skull Crusher Combo | Alt. Donkey Kicks | 3 |
| 45s | Squat Presses| Mt. Climbers | Figure-4 Squats | Triceps Kickbacks | 2 |
| 40s | Squats | Push-ups | Lunges | Upright Rows | Calf Raises | 1 |
Core:
- 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.
