Forgetting to have picked the Q at last weeks Piranha Park’s hard launch as per site tradition, the Q was chosen at the popup Stone Cutters AO this past Wednesday. YHC had about 3 days to plan what is only my 3rd Q for a 60-minute boot camp. Inspiration struck when I saw the Carpex Core Challenge for the day was an 18-exercise pyramid (thanks Prodigal).
Warmups
Cloudy and 60 degrees. 9 Pax, no FNGs. Began with the pledge.
Mosey to basketball court and along the way:
- SSHs, 12 IC
- A sort of posterior swing like a kettleball, no F3 name so YHC proposed Good yesterdays since they’re a bit like a good morningn but stretching further behind. However, Site Q Earhart overruled this suggestion so henceforth we’re calling them Paul Bunyons, 12 count.
- Don Quixotes, 12 count. Last week Theismann pointed out that windmills had an F3 name, so a quick dive in the exicon revealed this name. We did them much quicker than abaygos or however it’s spelt.
- Typewriters, up and down the basketball court twice.
- Open Concept reminded us to Pick up the trash to leave the site better than whatever teenager 2nd F event had occurred last night.
Mosey towards the shelter and repeato back down the warmup exercises since this is a Pyramid workout.
Tablework at the Shelter
- Derkins 12 count
- Dips 14 count
- Irkins 16 count
- Bulgarian squats 10 count each leg
Thang 1 – Crawls at the court
- WMD crawl to the far end of the court. 5 wide arms / 10 wide arm crawl, then 5 merkinss / 10 normal crawl, then 5 diamonds / 10 small arm crawl. The tennis courts are a heckuva lot longer than the picklecourts…also helps if you count left-right as one for the crawls.
- Run a lap
- One-legged stiffleg deadlift, 10 each side, getting in some knee PT for all our BRR trainers
- Bonnie Blairs, 10 IC
- Squats, 30 count
- Bonnie Blairs, 10 IC
- One-legged stiffleg deadlift, 10 each side
- Run a lap
- No time for another WMD crawl, but of course we did Bear crawl bridge on our way to the rock bridge
Thang 2 – Upper body DORA
Grab a travelling rock and partner up.
Partner 1 – Travel carry rock overhead around the loop
Partner 2 – Work on the DORA exercises
- Pullups, 25 count
- Tricep extensions, 50 count
- Goblet squats, 75 count
- Curls, 100 count
Then swap, took about 2 laps.
No time to pyramid down the tablework at the shelter because we still needed to complete the…
Mary: Carpex core challenge choose your adventure 18-exercise pyramid extravaganza
Coming down the pyramid, we did these in doubletime.
| Exercise | Exercise | Exercise |
|---|---|---|
| 1. Chilcutt | 7. Hello Dolly | 13. WW2’s (the exicon way) |
| 2. Supermen | 8. Leg Levers | 14. Luge |
| 3. Burpees | 9. Criss-cross | 15. Half situps |
| 4. Chase the rabbit | 10. Jackknives | 16. Kneebenders |
| 5. Aussie snow angels | 11. Sidebends | 17. LBCs |
| 6. Flutter kicks | 12. Oblique LBCs | 18. Freddie Mercury’s |
Even squeezed in a 1-min Runner’s Stretch.
COT
Announcements:
- Form week coming up
- Hills challenge soft launch on April 15th
Prayers & praises:
- Peeping Tom’s new position at work and upcoming nuptials
- Pet Sounds for continued recovery
- Hamm for continued recovery and boredom relief
NMS:
- In general, reminders to listen to your body, hydrate up, and make sure to stretch.
- No weinkes or binkies were used in the calling of this workout.
- Nice coffeeteria with the Greenmilers.
MIAGD!