Pyramid work

Date: 2026-04-27
AO: Hamilton
Q: Booking ,
PAX: Jag, Hobbyhorse, Legacy, Sloop, 2 percent, Margo (STL – MERAMEC), Booking, Goldfish, Traveler, Twinkle Toes FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, KK
THE THANG: Pyramid Work- line up coupon on near side goal line: 10 OH Press
20 Atlas Shrugs
30 Curls
40 Squats
Run to opposite goal line
10 Burpees
20 Merkins
30 Big Bois
40 Calf Raises
Run back
Continue this pattern each time dropping off the highest number of reps until we got to 10 OH Press/ 10 Burpees

All in 20 reps:
Toe Taps/ Swings- Bear Crawl to O/S Goal box line– Freddy Mercuries/ Flutter Kicks- Bear Crawl back

Leg Lifts/ Low Rows—Lunge Walk to O/S Goal Box line–Penguin Crunches, Copper Head Squats- Lunge Walk back

10 Blockies to wrap it up
MARY: LBC/ Bird Dogs/ Dirty Dogs/ Donkey Kicks
ANNOUNCEMENTS: Tri Fecta coming up with Bone-a-thon/ Murph/ Convergence. Even AO pop up on Thursdays for the summer/ Boardwalk’s celebration for fire fighter certification friday — see chanels
COT: Remember we are often put in a difficult situation by a high power to change ourselves–natural tendency is to want to change / evade/ fix the situation we are in when often times we don’t realize this gives us an opportunity to change ourselves, our approach to adversity and grow in our charcter / strength on how we face adversity.