AO: The Rising
Q: Matt Hopkins (Brisket) ,
PAX: Fred Kelly (Grassy Knoll), W. Jason Griffith (F3 Risky Business), Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion King)
FNGs: None
COUNT: 4
Workout: “The Pyramid Scheme”
Warm-Up (5 min)
– Mosey one lap
– SSH x 20
– Windmills x 10
– Imperial Walkers x 15
– Merkins x 10
– Squats x 15
– DC Stretches
The Pyramid (25–28 min)
After each round, mosey to next corner.
Exercises
1. Merkins
2. Squats
3. Big Boys
4. Lunges (5 each leg)
5. Carolina Dry Docks
6. Monkey Humpers
Ascending
Round 1
– 5 Merkins
– Run
Round 2
– 5 Merkins
– 5 Squats
– Run
Round 3
– 5 Merkins
– 5 Squats
– 5 Big Boys
– Run
Continue adding one exercise each round until all six are included.
Descending
Work back down by removing the first exercise each round.
Team Finisher – Blackjack Relay
Partner up
One pax from each team bear crawls 2 parking spaces and back again.
While the pax is away, the partner performs the next exercise in the sequence:
– Burpees
– Merkins
– Squats
– Big Boys
– Lunges (each leg)
Dice of Doom
Circle up.
One dice phone app
Each PAX gets a roll.
Everyone performs what the die says:
1. 6 Burpees
2. 20 Merkins
3. 25 Squats
4. Bear Crawl to the next light pole and back
5. 20 Big Boys
6. Q’s Choice
Roll until Mary time
Mary go round.
Circle of Trust
– Count-O-Rama
– Name-O-Rama
– Announcements
– BOM
