On a chilly Friday at The Abyss, 5 PAX built a pyramid. I arrive a few minutes early to lay out the stations. At 0530 I was ready to go, but Flip Flop and Uncle Sam wasn’t there yet. We didn’t wait for them. Kitty Litter advised that Flip Flop is 50/50 on Fridays, not what kept Uncle Sam out this morning, but I’m sure it was important. Joining me this morning were Kitty Litter, Time Share, F-Stop, and Air Raid.
Today’s weinke was a pyramid set. Increasing weight, decreasing rep counts.
Station 1: 15 lbs. x 30 reps
Station 2: 30 lbs x 15 reps
Station 3: 60 lbs x 7 reps
Exercises were as follows: Overhead Press, Curls, Bench Press, Upright Rows, Skull Crushers, and Shrugs.
We mixed in a mosey in between ever other set.
Once we completed the sets listed above, I modified the weights at the stations to be about 3-4 lbs at station one, 6-7 lbs at station two, and 15 lbs at station three.
We then did just straight raises. First was straight out in front, and second was out to the side.
I had setup 2 of each station for the heavier weights, so while the first PAX did the work, others did Big Boy Situps. When they first PAX finished, they would do BBSU’s until the last guy finished. Only had one set for the lighter stuff.
Lucky for me (and subsequently them) the PAX came prepared. I had two 5 gallon buckets filled with sand to accommodate the 60 lbs weight at station 3. After the first round, we discussed how awkward it was to lift that bucket above your head. So Kitty Litter and Timeshare just happen to travel with 60 lbs GoRuck sandbags. So we modified to use those. It was the smartest modification of the morning.
I wish I had counted the number of BBSUs completed. It was “busy work” so it wasn’t a concern, but it started to add up.
Announcements and intentions, and then we were done!
-Captain Crunchberry
F3 Louisville 