Pyramid Scheme

Pyramid Scheme

8 Pax got out of the #Fartsack and posted in the #Gloom at #DeathValley for their DownPAINment.

The Thang:

COP: 

Mosey down to the track for 2 laps  and circle up on the field COP:

• 5 Burpees OYO
• SSH x 20 IC
• 4 Burpees OYO
• IW x 20 IC
• 3 Burpees OYO
• Low Slow Squats x 20 IC
• 2 Burpees OYO
• Windwall x 20 IC
• 1 Burpee OYO

25K Pyramid:

Line up abreast performing the 4 exercises x 5 reps, run across the field, perform the same exercises increasing the reps by 5 up until 20 then back down again, like this:

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE

Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK

Take another lap around the track for good measure.

Rock Work:

Mosey up near Semi-Gloss’ palace, partner up and grab a lifting rock. Partner 1 runs down to the bleachers while Partner 2 performs called exercises with said rock: Curls, Squats Tricep Extensions, Presses.

Mary:

Head back to the start point with 5 minutes left for some Mary.

• Flutters x 25 IC
• LBCs x 20 IC
• Rosalita x 20 IC
• Heels to Heaven x 20 IC

Moleskin:

• Great effort by the PAX today, we managed to get in 2 miles today.
• Upon arriving Header notified me that he would leave if we went on the soggy football field. After the second lap around the track and turned towards the field, YHC clearly heard a PAX,  say “Don’t do it”. The drainage SCMS field would be the worst in Area 51 if not for the one at Old providence. Header noticeably performed all of his exercises on the track.
• Fireman Ed was warming up in the parking lot when YHC arrived, it must’ve helped he was #LarryBird during the Pyramid.
• Smokey was out front as usual, and hasn’t let Tennesee’s head football coach search, applications are still being accepted.
• Jet Fuel was looking relieved now that BAMA was in the football playoffs.
• Good to see Puddin Pop, can ever tell if it’s sweat or rain on his shirts.
• Chin Music and Header were talking baseball, good stuff.
• Thanks to Dollywood and Smokey for opportunity to lead and please sound off with any mumble chatter.

Announcements:

• SOB Christmas Holiday Party 12/16: https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
• Area 51 Charlotte Christmas Party at Seaboard in Matthews 12/8/17: https://f3southcharlotte.com/?s=christmas+party
• Joe Davis Memorial Run 1/6/18 support our F3 Brother Rock Thrill and his family with this event. Register here: https://joedavisrun.racesonline.com/
• F3 South Charlotte Custom GORUCK event is in the works, stay tuned.