19 PAX posted for a glorious morning of strength building exercises. YHC had prepared a running-lite workout to save the legs of those who would be running the upcoming marathon this weekend (Nashville and others).
PAX: Big Stick, Dmish, FTTAL, Floppy Disk, Bagger Vance, PSL, Too Tall, Dilly Dilly, Prevac, Danger Zone (FNG), Yard Sale, Tiny Dancer, Blue Mule, Red Skull, Edible Arrangement, Umbrella, … I lost track
We started with a lap around the church and then it was time for
WOR: SSH x50, Squats x15, Good mornings x4, Willy mays x8, baby arm circles forwards/backwards, overhead claps, seal claps
We broke in to groups for 3 separate pyramid workouts. Goal was to go to failure, once failure reached in any of the exercises, go back down the pyramid. Each pyramid was a set 3 exercises that would be done sequentially. Exercise 1 would set the pace. Exercise 2 would be double and exercise 3 would be triple that of exercise number 1 for each step of the pyramid. Once you were done with your pyramid, it was time for an interlude and moving on to the next pyramid.
Pyramid 1: Pull ups 1x, Merkins 2x, Squats 3x (sequentially increasing to 2, 4, 6 then 3, 6, 9, then 4, 8, 12, and so forth); then back down once you reached failure on any exercise
Interlude 1: Lap around the church
Pyramid 2: Rows 1x, Derkins 2x, Freddy Mercury 3x
Interlude 2: Bearcrawl to basketball hoop and crawlbear back
Pyramid 3: Hand release merkins 1x, Supermans 2x, 4ct flutter kicks 3x
Interlude 3: Burpee Apocalypse; counting down from 10
At about 10 minutes in to the first pyramid it was quite obvious that the HIM of SirE are beasts and would not reach failure in each set within the confines of a roughly 40 min workout. Thus we modified each round to last no more than 10 minutes. Interludes remained the same.
We finished the pyramid sets with 2 minutes left and Mary consisted of burpees until time was out.
This workout was designed to focus on upper body strength with equal attention to chest and back. It was intended to allow for those of us who are running the upcoming marathons to rest our legs, but still get in a good workout. Based on the amount of sweat that I saw after the workout, it’s either summer or mission accomplished or a little of both. As always, thanks for letting me lead.