Pyramid of Pain

AO: F3Rollingstone
Q: Manwich
PAX: Clickbait, Vespa-Odell, Detention, Hot Pack, Pox, Manwich, kilowatt, schnitzel, Barnabas
FNGs: None
COUNT: 9
WARMUP:
Started to mosey to thaw out the legs. High knees, butt kickers, pwr skips, side shuffle, carioca. Circled up for SSH, WMs, IST, TPS, Merkins, Plank jacks, Mtn climbers all IC.

THE THANG:
3 pyramids of pain:
1) a) 10 swings, 5 merkins, 5 WWII sit-ups, run
1) b) 20 swings, 5 merkins, 5 WWII sit-ups, run
1) c) 30 swings, 5 merkins, 5 WWII sit-ups, run
1) d) 40 swings, 5 merkins, 5 WWII sit-ups, run

2) a) 10 lawn mowers, 5-4ct low flutter, 5-4ct LBC, run
2) b) 20 lawn mowers, 5-4ct low flutter, 5-4ct LBC, run
2) c) 30 lawn mowers, 5-4ct low flutter, 5-4ct LBC, run
2) d) 40 lawn mowers, 5-4ct low flutter, 5-4ct LBC, run

3) a) 10 sumo squat + high pull, 5 Supermans, 5-4ct Freddy M’s, run
3) b) 20 sumo squat + high pull, 5 Supermans, 5-4ct Freddy M’s, run
3) c) 30 sumo squat + high pull, 5 Supermans, 5-4ct Freddy M’s, run
3) d) 40 sumo squat + high pull, 5 Supermans, 5-4ct Freddy M’s, run

MARY:
Pax maxed out time on the 3 pyramids where core work was incorporated.
ANNOUNCEMENTS:
COT:
Thanks to the big sky Q for our ability to get out of the comfortable and into the gloom for some 3 F’s. Great showing this AM given the frigid temp. Thanks to the Pax for following along, great work. Prayers for all unspoken, service men and women, emergency responders, healthcare pros, and teachers. SYITG!