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F3 MeCa | September 21, 2020

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Pyramid of Pain at Bain

  • When: 12/04/2019
  • QIC: Big Tuna
  • The PAX: Othello, Hugo, Tough Skins, Booyah, Rice-a-Roni, Waterboy, Silas, Spackler, Big Tuna

Nine Pax gathered at Bain Academy this morning for a Pyramid of Pain brought by YHC on a crisp and cool morning. Last night’s pre-blast promised a tough beatdown and I did not want to disappoint the fine men of Mint Hill so I brought out the pizza box cardboard with an old favorite for today’s fun and festivities!


Mosey aorund the parking lot and head over to the school entrance for:

  • SSH (x20, IC)
  • LSS (x15, IC)
  • Windmills (x10, IC)
  • Tempo Merkins (x10, IC)
  • Plank Jacks (x20, IC)
  • Mountain Climbers (x10, IC)

The Thang

This is a pyramid beatdown intended to provide a full body workout along with some running. You start with 10 burpees on the first round, and then move onto 10 burpees + 20 lunges on the second round and then 10 burpees + 20 lunges + 30 merkins and so on and so forth until you reach last round which incluides all prior exercises plus 70 Freddy Mercury’s. Run a lap around the track after each round.

Pyramid of Pain!

  • 1 – 10 burpees
  • 2 – 20 lunges (10 each leg)
  • 3 – 30 merkins
  • 4 – 40 squats
  • 5 – 50 LBC’s
  • 6 – 60 People’s Chair with Air Press
  • 7 – 70  Freddy Mercury’s
  • Run a lap around the parking lot track after each round

Finish at approx 6:05-6:10 for slow mosey together around the track followed by a bear crawl and crab walk on the parking lot median and then back to the flag at 6:15. Recover, recover!!



Annoucements / Moleskine 

Big Tuna

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