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