4 minute pyramid

Posted on Posted in Backblasts
  • When: 09/30/2017
  • QIC: Bing
  • The PAX: Barker, Bigbird, Toxic (double respect), Sold, Throat Swab, PUD, McDreamy (respect), Hollywood, Pick 6, Snuffy (respect), Drone, Jumanji, SOC, Synapse (respect), Fued

16 brave souls gathered in the Florida Gloomidity for a nice 4-minute pyramid. YHC started with the usual preworkout message.

Warm Up

10 Burpees OYO

Goofballs 15 IC

Don Quixote 18 IC

Arm Circles Forward 12 IC

Arm Circles Backward 13 IC

Reachers 19 IC

YHC wanted to vary the count so that the PAX wouldn’t be accustomed to doing only a set number.

The Thang

YHC explained that the following exercises would be done for 4 minutes in a pyramid fashion. PAX would do one rep of each exercise, then two, then 3…. till timer sounded. PAX would then start at the top of the pyramid (the last fully completed rep) and work their way back down for an additional 4 minutes. If PAX completed then planked till timer sounded.

  1. Sumo Squat & Merkin – no leg lift
  2. Lunges & Side Climbers – counting one leg/side
  3. Superman & Skater – counting one leg
  4. Squat jump & LBC – for coming back down changed squat jump to tuck jump
  5. SSH & Groiners –

Not sure why, but there was a lot of huffing going on and not much mubblechatter.

We still had 7 minutes or so at the end and YHC had 2 more exercise selected and gave PAX option of number one or number two PAX did not know what exercises were). PAX chose number 1 which was Guantanamo. So PAX circled up and completed it with less than 1 minute to spare.


YHC expressed his concern with the protests with the NFL, BLM, Antifa, ISIS, AL Queda, and such. YHC felt that whatever your opinion is it is your right to have that opinion. And your opinion might be different than mine. YHC feels that there are more important things going on in the world right now and that we need to come together as men, as Americans and get rid of the hate. People need to realize that we are not the center of the universe (3rd F) and that there is some wayyyyyyyyyy more powerful than us. YHC is a Christian and believes that we need to focus on God and allow him to work through us to make us better. YHC also admitted that he is not perfect (shocker) and that he is a sinner and needs God. (YHC isn’t able to remember exactly what he talked about, but this is the just of it)

Announcements – Barker is in need of some play equipment, TRM next Friday

Prayer Request – Synapse (class), Pick 6 – bother going to Puerto Rico, Toxic’s daughter, for Puerto Rico recovery, safe travels for YHC and M traveling to Amsterdam this week, and probably some YHC forgot (sorry).

YHC would like to thank the PAX who showed up and didn’t sleep in (SOD). See you guys in the gloom in 2 weeks.

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