03/01/2021 - Virtuosity - Pyramid of Pain
AO: Virtuosity
When: 03/01/2021
PAX:
Number of Pax: 12
Pax Names: 5-Putt, Bean Counter, Bob Ross, Buggs Bunny, Cannoli, Flutie Flakes, Moonlight, Mr. Hankey, Pipes, Sir Mix-A-Lot, Sparkles,
DR Names:
Number of FNGS:
FNG Names:
QIC: Backstage
Introduction
Disclaimer: I am not a professional. You are here at your own free will. I am not aware of any injuries you
may have. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
4 minute Mosey
The Thang
THANG 1: Pyramid of Pain
7-6-5-4-3-2-1 reps of the following ten exercises:
1. Tree Trimmers
2. Leg Hydraulics
3. Blockees
4. Carolina Dry Docks
5. Bonnie Blairs
6. Grave Diggers
7. Curls
8. Thrusters
9. Slo Mo Throws
10. Halo
Mosey – 4 minutes
THANG 2: Tabata
20/30 seconds WORK and 10 seconds REST, 4 times through:
1. Alpos
2. Mountain Climbers
3. Hand Release Burpees
4. Over & Unders
5. Turkish Get-Ups
6. Side To Side Coupon Merkins
MARY
Bay City Scissors: IC 8-count at 45 degrees – 1-4 flutter to 5-8 scissors
One Calls: IC (8 count) x 20 Start in Merkin/Plank position. 1 – Down; 2 – Hand Release arms out; 3 – HR
arms in; 4 – Up and hold; 5 – Floyd Mayweather Punch Right arm; 6 – Right arm down; 7 –
Floyd Mayweather Punch Left arm; 8(Count) – Left arm down
Circle of Trust
No one is too far wrong to get right! The symptoms of COVID are like the symptoms of SADCLOWNISM in that they can be hard to tell if you have it or not. SADCLOWNISM usually means your not fit, don’t have purpose, vision or real deep friendships. However, you can be fit and have friends and still not be right. You can be around people and still be lonely. You can be physically fit and at the same time emotionally and mentally unhealthy. But don’t forget… No one is too far wrong to get right! You can always begin the climb, join fellow strugglers, and move towards getting right. So why not today? Why not now?
Naked Man Moleskin
Heard a bit of growning when I called out exercises. Turkish Get-ups….awww man! Blockees… auugh! And during the Tabatas a little mumble chatter prevented us from taking a full rest…which caused PAX to call that out. There really wasn’t much talk from anyone but myself. Which might of meant they were all pushing themselves hard. Good job boys! My favorite part was at the end when we all did 15 burpees together before CoT to help Flutie Flakes complete his birthday 49 total burpees. After that we all sang HAPPY BURPEE DAY to him! And we were terrible singers! Sorry Flutie Flakes!