How to Build a Pyramid? 1 Block at a Time

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

Conditions: 60’s, wet

FNGs: Tiger, Popeye (disclaimer given)

COP: 10 TTT, 10 Hillbillies, Arm circles, 5 ‘Mericans, 5 Flutter Kicks, 5 Curls for the Girls, 5 Squat Press

The Thang:

Pyramid Sets with a block (and ruck, of course) – 5, 10, 15, 15, 10, 5

Mericans, Flutter Kicks (in cadence), Curls for the Girls, Squat Press

PAX go around the circle calling cadence for the next exercise. Some like it fast, some like it slow. Mumble chatter was present.

Stop at halfway for bear crawls, lunges, backwards lunges, and crawl bears

Between exercises, alternate between quick shuffle and walking backwards.

Bonus Points: If the ruck touches the ground and I see it, everyone gets 10 burpees. If the PAX see it, 5 burpees instead. No rucks touched the ground, so no burpees were had. Maybe next time…

Mary: 5 ‘Mericans, 5 Fluter Kicks, 5 Curls for the Girls, 5 Squat Press

Pledge and COT

Announcements: Still need volunteers for P200 22-23 March.

Devo: None

Moleskin:  Welcome back Hootie, and welcome FNGs Tiger and Popeye! Thanks all for the encouragement for my first Co-Q.