AO: f3dawghouse
Q: turbine
PAX: Buck
FNGs: None
COUNT: 2
In honor of long lost Honey Do, YHC pulled out the Pyramid workout that I stole from him before he moved south

WARMUP:
SSH
IST
Penny Pickers
Windmills
Arm Circles, Michael Phelps

THE THANG:
Tackling a pyramid
Firm Base: 10 reps, 2 exercises, 3 rounds each
Curls
Dead Lifts
High Rows
Lunges
Bent Rows
Calf Raises

Farmers Carry around the courtyard after each round

3-6-9-12-15 Pyramid
3 Swings
3 Swings, 6 Overhead Press
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions, 15 Lawnmowers (each arm)
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press
3 Swings

Farmers Carry around the courtyard after each round

Final round… 10 ea.:
– Step ups
– Decline merkins
– Goblet squats

People’s choice/Mary 10 reps each
– Pretzel Crunch
– Low Flutters

COT:
-Prayers for Buck’s upcoming heart tests
-Prayers for turbine’s friend Corey who has bone cancer, currently getting radiation to shrink tumor on his hip so he can get much needed hip replacement