December 4th, 2019 By 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!

Warm-a-Rama

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!!

COT

BOM

Annoucements / Moleskine 

• Great work today everyone! This is a nice full body beatdown that can be down in about 30 minutes with a little push. Hugo liked it so much that he will bring it back to the coast for usage at his AO!
• Thanks for having me at Bain today for today’s Q – always an honor to lead the Mint Hill pax!
• Gremlin Recon Saturday at UNCC, West Deck 0700
• Mint Hill 5k at the Vet, Saturday 0900
• Reminder — we are going to have a F3 Mint Hill table at the 5K.  Come and be part of this, even if you are NOT racing.  We need our brothers out in force so that we can EH other sad clowns who need us! AYE!
• Gremlin sign-ups(https://docs.google.com/forms/d/e/1FAIpQLSd6r5e_VC363-YaTMLSOPJPTlkcuOoIo4j58Lgm41W8TI6qXA/viewform) and t-shirt order (https://f3.mudgear.com/products/f3-the-gremlin-2020-pre-order?_pos=1&_sid=16e8b678f&_ss=r) are live. Sign-up now for this great CSAUP!

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