One Year Anniversary Pyramid of Pain

Date:  Saturday Feb 2, 2019

Conditions:  50 degrees and still.  Perfect day to sweat a bit.

Pax:  Cookies (respect), Chumbucket, Shingles, Hermanos, Minivan, Brutus, Bartman, Ambien QIC

Disclaimer:  Push yourself, push others.


25 SSH

3 burpees

15 TTT

3 burpees

15 IW

3 burpees

15 AC (forward)

3 burpees

15 AC (backward)

3 burpees

Mosey around apartments and into parking garage for Pyramid of Pain round 1:

In order, without stopping, complete the Pyramid of Pain:

10 burpees

20 merkins

30 big boys

40 squats

50 mt climbers

40 reverse lunges

30 SSH

20 plank jacks

10 derkins

Mosey to Veteran’s Park for Pyramid of Pain Round 2

Mosey around Veteran’s Park loop to parking lot in front of TJ Maxx for Pyramid of Pain Round 3

These Pax are really fit, need to kill some time!  Audible:  Mosey to parking lot in front of Kroger out by Rt 278.  Pax told to pick 5 exercises & reps from Pyramid of Pain and complete them.

Mosey to Flag

MOM is abbreviated version of what appeared in January 2019 Men’s Health Magazine:

30 LBC

20 high slow flutter IC

30 flutters IC

20 low scissors

20 high scissors

20 heels to heaven

WWII Situps



  • Help out with Pork Butt Sale distribution in Bluffton this morning:  9 – noon.
  • Sell signs for P200 sponsorships.
  • If you have any warm clothing you’d like to donate (could be sweatshirts, sweatpants, gloves,  hats, coats, you name it), get them to Brutus so he can get them to Hilton Head Prep.


  • Continued prayers for Snookie and others grieving the loss of loved ones.


  • With today being my 1 year anniversary, I wanted to take a moment to pause on this momentous occasion.  If you would have told me a year ago that over the next year I would post to workout dozens and dozens of times at 5:15 am, almost learned what “Merlot” means multiple times, went through 6 weeks of PT in order to get back out there, left my beloved road bike collecting dust on hooks in my garage, awakened repeatedly at 0300 hrs, 0330 hrs, 0345 hrs, etc every night before a workout, AND still wanted to do it and LOVED it, I would have asked you how much Ambien you had taken before you talked to me.  HOWEVER, all of the above is true and I want to thank Narco and Big Easy for telling me about you all.  I’m forever grateful to all of F3 Lowcountry for what we all do and go through together and look forward to every time I can post and participate.  Keep the faith and SYITG.

Ambien, out.

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