A solid showing of 25 PAX were at the Epicenter #inthegloom for a serious Pyramid adventure. Stepping in for Meatloaf (the scheduled Q), Lite-Brite gladly offered up his services to administer a beatdown that was bound to happen regardless of who was at the helm. The cool air and visible breath led to #mumblechatter of the upcoming months of lowering temps and who would weather the cold. We’ll see in a couple of months who is unshakable. The goal of the day was to keep things moving very quickly and work through some tough Pyramids that would test the majority of the body.

Pyramid Workout:
A set of reps that start with 1 rep, continue with 2, then 3 and so on until a determined goal, then come back down to 1.
Ex: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Conditions
53 degrees with 86% humidity. Clear and BEAUTIFUL.

Disclaimer

The THANG
Mosey to Baseball Field for Warm-Up

COP
Side Straddle Hop / Imperial Walkers Pyramid x 1-5-1 IC
(pyramid style didn’t work well at all for warm-up exercises in cadence)
Plank Jacks x 25 IC
Mountain Climbers x 25 IC

Mosey to tennis court for PYRAMID 1
Lt Dans – Squat & Single Leg Lunge Combo (R&L) x 1-10-1 (OYO)

Mosey to pavillion for PYRAMID 2
Burb & Merk x 1-10-1 (OYO)
Burpee w/1 Merkin, Burpee w/2 Merkins, Burpee w/3 Merkins, etc.

Mosey to “the hill” for PYRAMID 3
Sit-Ups at bottom, run to top for Jump Squats x 1-10-1 (OYO)

Mosey to Shovel Flag for Mary
Freddy Mercury x 25 IC
LBCs x 20 IC
Russian Twists x 20 IC

Count-a-rama
25 PAX

Name-a-rama
Welcome FNG Dolly (Zach Helvey)

Announcements
Mud Run registration extended to Oct 3. Coffin still needs teammates
Greenwood Convergence at Genetic Center – Oct 3 – Bootcamp 6:15, Race the Helix 5k 8:00
(if you sign up for the 1 mile “fun run” you are not allowed to wear your F3 shirt – per Tickle)

Prayer Requests/Praises
– Mayhem has been cleared to run short distances. Big step. Keep lifting him up for full recovery!
– Judge Judy good report in Charlotte last week. Won’t need surgery. Doctor says F3 may have helped rehab his hip.
– Meatloaf – pray for his return
– Ben Terry (Greenwood firefighter) – missing at the time of our workout. Today his body was found at Lake Thurmond. Please pray for his family and many friends (some of our F3 brothers) as they go through this terrible tragedy.
– Cowbell’s nephew struggling with some issues.