PT Pyramid

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5 Pax joined YHC on a beautiful Monday morning!  YHC noticed there was not anyone signed up to Q last minute so I looked back in the archives to find a workout that I had done during COVID OYO.   Just in case Zamboni always has a file of laminated workouts in his Tesla if needed! 

Welcome to F3, no FNG’s, disclaimer was read and we were off on a mosey stopping in route for Warmara activity – Side Straddle Hops, Imperial Walkers, Bear climbers, Burpees, arm circles forward and back and a lunge walk across the bridge to arrive at the David Ray gift to F3 the pull-up bars.

The Thang

YHC gave instructions on the PT Pyramid.  1 Pull-up, 2 Merkins, 5 Big Boy sit-ups.  Going up the pyramid to 10 pull-ups, 20 Merkins, 50 Big Boy sit-ups and then back down the pyramid accordingly.  I gave them a quote I had just seen on Twitter recently  “the enemy thanks you for not giving 100% today” which was by JP Dinnel, Navy Seal Sniper.  He had this message on the wall of their make shift gym in Iraq.  Pretty powerful and the Pax proceeded to get after it!  At the top of the Pyramid we decided to shift to squats as the big boys were a challenge and a time suck.  We made it back to 8 pull-ups, 16 Merkins and 40 Squats before the mosey back.

At COT, YHC went over this months Q point


  • The HIM preaches what he Practices
  • Correction requires Courage
  • Correction requires love


  • A coach is someone who can give correction without causing resentment.  – John Wooden

Scripture Verse:

If a brother or sister sins go and point out their fault, just between the two of you. If they listen to you, you have won them over.

Matthew 18:15

Announcements for support for Trinity on Friday’s 0600-0700.   GTE Cherokee coming up 9/11/2022.

Continued prayers for Heisenberg, Colin Jager, for courage and love to offer correction without creating resentment and finally for knowledge of HIS will and the power to carry it out!  

Closed out with a pledge of allegiance and of course a sweaty pic!

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