Pyramid of Pain

AO: Boneyard

When: 08/01/2022


PAX (8): Bo Knows, DREAMER, Mater, Speedo, Stroller, Trebek, vertigo, Zohan


“You guys are all pros and know the drill. Let’s Mosey.”


PAX took a mosey to a brightly lite spot for a quick warm up.

  • SSH
  • Weed Pickers
  • World’s Greatest Stretch
  • 10 squats, 10 merkins. 15 squats, 15 merkins


Mosey down the hill to the crosswalk by the back pond area.

The Thang:

  1. 6’s
  • from the crosswalk at the top of the stairs by the pond complete 1 Burpee.
  • Run to the crosswalk back towards the main playground, complete 5 Big Boy Situps.
  • Complete until you’ve done 6 rounds and finish back at the starting crosswalk.
  • SSH or static hold for the 6


2. Dips & Merkin fun

  • Pyramid format. PAX does dips & merkins. Reps 2,4,6,8,10,12,10, 8, 6, 4,2
  • Quick recovery and then mosey to the parking lot (all of 20 yards)

3. Lt. Dan!

  • PAX did Lt. Dan until they reached 20 squats
  • Mosey to the top parking lot

4. Parking Lot Fun!

  • Pyramid format.
  • PAX does Burpees, Alpha Ct Bonnie Blairs, Broad Jumps. Reps 2,4,6,8,10, 8, 6, 4,2
  • Next round is American Hammers, LBCs, and Leg Raises. Rep count is 2,4,6,8,6,4,2.

Back to the flag


  • F3 / FIA Convergence
    • 8/6
    • 7am
    • Wills Park (Norseman AO)
  • Vertigo’s daughter. Bells palsy. Prayers for healing
  • Zohan’s 5th F3 Birthday & 44 birthday next week!

Naked-Man Moleskin:

Great job this morning my dudes! Love spending time with everyone in the pain cave. Blessings!

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