KB pyramid work 5 to 50 reps


Standard: Kid rock, soprano, and the force (ludi ran 1 mile from his house)

Warm up:

1 lap, SSH 20x, arm circles, IST 15x, Merkins 10x

The Thang:

5 burpees, 10 KB swing

5 burpees, 10 KB swing, 15 Shoulder press

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers, 25 curls

1 lap

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers, 25 curls, 30 lawn mower

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers, 25 curls, 30 lawn mowers, 35 calf raises

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers, 25 curls, 30 lawn mowers, 35 calf raises, 40 alt lunge

1 lap

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers, 25 curls, 30 lawn mower, 35 calf raises, 40 alt lunges, 45 sumo squat

5 burpees, 10 kb swing, 15 shoulder press, 20 skull crushers, 25 curls, 30 lawn mower, 35 calf raises, 40 alt lunge, 45 sumo squat, 50 Russian twist

Mary:

W 20x riverboat

crunchy frog 15x stromboli

rosalita 20x outlaw

Pull overs 10x  Soprano

low flutter 25x kid rock

Moleskins:

There was a lot of initial discussion about what size KB Stromboli should use, not sure which one he actually used: 25, 30, 35?

Workout was not Outlaw approved but I think he started to enjoy the burpees as he started them before I even called the excerise.  I did receive some Outlaw bang bang punches by surprise.

The Force called me out for half Q’ing since i was not doing anything in cadence.

Callahan said it was not a pyramid workout it was the brickmass tree by disguise.

Stapler was the form police when I called goblet squat but i actually did sumo squat.  All other pax except Stapler followed my sumo squat form.

Pax were wondering if we would have to change Riverboat’s name if he get fired from being Panthers coach.

Thanks for allowing me back to Q at the great MMM AO!