Pyramids of Pain

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Conditions: mid-70s, sunny, humid

FNGs: none

COP:  Mosey one lap around track (1/4 mile)

The Thang:

• Angels and Devils x 10 (with bricks)
  • Like snow angels, but on your stomach, with arms locked out. Slow and controlled. Works upper back muscles.
  • Q calls “up” and “down” for each rep
• Burt Reynolds x 20, each side
  • Lay on right side, put left foot in front of right knee, raise right foot 8″ off ground pivoting at the hip. Works inner thigh. Repeat on left side.
• Jane Fondas x 30, each side
  • Just leg lifts
• Reverse crunch x 40
  • LBC position, but instead of crunching up, bring thighs down to touch chest on each rep. Works lower abs.
• Good mornings x 50

Numberama: 3

Namerama: Cisco, Gandhi, Luigi

Pledge and COT

Announcements: None

Devo:

• Sunday is Father’s Day. We didn’t hear any train horns today (surprisingly), but if we did, it would be similar to what I’ve been experiencing with our new baby at home – unexpected interruptions to any given task you’re working on. It gets frustrating because you feel like you can hardly get anything done. However, my wife brought up the great point that our heavenly Father doesn’t view cries from his children as annoying interruptions – he welcomes us to come to him with anything, any time, and he will gladly listen and respond. This should be encouraging to us! We won’t wear out God’s patience by our constant calls for help.

Moleskin:

• YHC shamelessly stole most of this workout from X-Ray’s 20180202 workout at Fault Line – YHC only added in the Mary Pyramid to make it a full hour long. The timing worked out pretty well – time expired just after YHC completed his 20th burpee on the way back down, but the PAX unanimously decided to do the last 10 pull-ups anyways to complete the entire pyramid. If we hadn’t done the warm-up lap at the beginning, we would have had just enough time to do everything in one hour. This was a challenging workout after The Warrior on Thursday! We were all sore and the push-ups were especially taxing for YHC. Note that for counting, it was easier to count many of the exercises using 4-count cadence, so we just counted to half of the target number (so instead of counting 60 2-count flutter kicks, we counted 30 4-count flutter kicks, for example).