AO: Flight Deck

When: 12/17/2021


Number of Pax: 3

Pax Names: Black Swan, Blowfish, Code yellow,

Number of FNGS: 0

FNG Names:

QIC: Code Yellow

Warmorama: After a 1/4 mile mosey we warmed up with 12 SSH IC, 12 IW IC, 8 WP IC, 10 Copperhead Squats IC, Sun Gods OYO, and Michael Phelps OYO

The Thang: We had a pyramid of 4 exercises, 3 exercises, 2 exercises and 1 exercise. The first tier required 25 reps of each exercise, the next 50, the following 75, and the final 100. In between each tier was another 1/4 mile run. The PAX present were able to complete the pyramid just as the bell sounded off. In addition, our workout was interrupted by one fly over which required another 15 burpees in the moment.

The exercises:

1st tier, 25 reps: Burpees, No Surrenders, Thruster w/ Coupon, Mountain Goats (4 count w/ double kick on the 4 equals 1 rep, ouch)

2nd tier, 50 reps: Lunges w/ Coupon (25 on each leg), Merkins, American Hammer w/ Coupon (2 for 1)

3rd tier, 75 reps: LBC’s, Monkey Humpers

4th tier, 100 reps: Squats w/ Coupon

After our final mosey at the top of the pyramid time was up and we ended in a COT and coffeeteria.

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