AO: POOLER
QiC: Gilligan
Date: 09/18/2023
Title: Pyramid of Pain – DeepDish style
Number of HIMs: 6
Brady Bunch, DQ, Gilligan, Gumbo, Spam, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Circle up at the flag and start with (5) motivators
(10) Imperial Walkers
(10) Don Quixote
(10) TTT
Various stretches
Bleacher Lap
Tha Thang:
The main thang consisted of a pyramid style workout, with sequences of exercises in “layers”. For layer 1, perform (25) count of each exercise in the end zone, and between each exercise run to the 50 yard line and do (5) burpees and run back. Exercises include: Merkins, Big Boy Sit Ups Star Jumps, side lunges, squats.
Layer 2 (30 reps) Hello Dollys, Leg Lifts, Hip Dips, Ragged Ann’s – (run to 50yd line, 4 burpees, run back between)
Layer 3 (40 reps) Flutter Kicks, Donkey Kicks, Plank Jacks (run & 3 burpees between)
Layer 4 (50 reps) LBCs, Calf Raises (run & 2 burpees between)
Layer 5 (100) SSH, run and 1 burpee
Rally at the flag for some Boat Canoe!
This workout brought to you by DeepDish of FiA Richmond Hill!
COT:
Announcements – time for the GrowRuck!
Pray & on the way