Soggy Balls and the Pyramid of Pain

Slackblast:
Soggy Balls and the Pyramid of Pain
DATE: 2023-04-28
AO: ao-the-stockade
Q: Badlands
PAX: Senator Tressel Grout Kermit Rolloff Rebound Half Shell Slow Jams, Lighthouse
FNGs: 0
COUNT: 9
Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning - everyone got soaked but wouldn't have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).

WARMUP: Mosey around HT parking lot and circle up for IC exercises - goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers

THE THANG:
Pyramid of Pain - increasing reps/reduce exercises as you go up the pyramid

25 reps each - (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs

run 5 laps around one row of parking spots

SSH for the 6

30 reps each - bent over rows (each arm), lunges (each leg), burpees, merkins

run 4 laps around one row of parking spots

SSH for the 6

35 reps each - curls, wide arm merkins, bomb jacks

run 3 laps around one row of parking spots

SSH for the 6

40 reps each - jump squats, overhead claps

run 2 laps around one row of parking spots

SSH for the 6

50 reps calf raises

run back to CoT

total of about 1.75 miles running

MARY: no time

ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month

read newsletter

COT: yup

missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.