F3 Hudson

Monday Beatdown

Mon., Jun. 23, 2025

Pyramid of Pain

Mon., Jun. 23, 2025 / 05:30 am - 06:15 am / Christ Community Chapel

Rowboat

Warm-up:

Turn N Bounce, Weed Whackers, Arm Circles, SSH x33

Workout:

  • Mosey to shed, grabbed 1 coupon per pax and setup at the first parking space line
  • Pyramid workout with a new exercise added every 2 parking spaces:
    • 5 merkins
    • 5 merkins–>carry coupon 2 spaces–> 10 rows –>back to start line
    • 5 merkins–>move 2 spaces–>10 rows–>move 2 spaces–>15 curls–>back to start line
    • ….20 mountain climbers
    • …..25 overhead press
    • ……30 SSH
    • …….35 LBC
    • ……..40 weighted squats
    • ………45 dips
  • Lower rep counts were done in cadence. Higher rep counts we switched to OYO
  • Finished with 12x Heals to Heaven….CLEAR!

COT:

  • Challenged the PAX to think about 1 thing they can do to make a small improvement this week in our Fitness, Fellowship, or Faith