Double Pyramid at #theyachtclub

Conditions: 77 degrees, 10kts North, light rain


PAX: Favre, Spaulding, JV, Spiccoli, Chumbucket, Squid-QIC


Disclaimer: YHC is not certified and hardley qualified to lead the workout. You’re exercising at your own risk.


Warm Up (all IC):

Special note: the original plan was to immediately mosey but, on social media, Nair had committed to return. YHC decided that we should do a traditional warm up at the AO…you know, when Nair pull in late, he won’t think he missed us.

25 SSH

15 TTT

15 Imperial Walkers

Nair is not coming, let’s mosey to the front of the K.Roger and around to the pharmacy drive-thru.

The Thang:

Circle up for a full round of Lt Dan. 1 squat/4 lunges, 2 squats/8 lunges, 3 squats/12 lunges, etc up to 10 squats/40 lunges. Mosey back to the AO for a Double Pyramid.

The park end of the street is our Squat station; the opposite end is the Merkin station. Beginning on the park end complete a set of Squats, Bear Crawl across the paver intersection, AYG to the crosswalk, Bear Crawl across the pavers then mosey to the end. At the end, complete a set of Merkins, AYG to the crosswalk, Bear Crawl across the pavers then mosey to the end. Rinse and repeat increasing/decreasing reps as below:

10 Squats/40 Merkins

20 Squats/30 Merkins

30 Squats/ 20 Merkins

40 Squats/ 10 Merkins

30 Squats/ 20 Merkins

20 Squats/ 30 Merkins

10 Squats/ 40 Merkins

6 MOM:

PAX circle up on their six. The first man calls cadence for four count Flutters as the others do Leg Lifts. After 10 reps of Flutters, the next man takes the cadence. Once all PAX have counted out 10 Flutters, JV leads Dirty Dogs, 10 left/10 right. DONE!



-Support F3Beaufort however you can: go guest Q, go support a guest Q, post there and build some 2nd F.

-Prayers for Houston, especially our F3 brothers there.

-As we work on our bodies, let’s refine our characters, as well. Each time I Q for the next little while, we will discuss a different leadership trait. There are volumes written on the topic. The school of thought that I subscribe to identifies 14 leadership traits. The first is JUDGEMENT (discernment). Psalm 119:66 reads, “Teach me good discernment and knowledge, For I believe in Your commandments.” As you go through the next few days or week, think about your judgement/discernment. How would others perceive it? Some have a gift for discernment but we can all develop the trait by basing our actions on truth.


It’s always a privilege to lead this group. #ISI

Squid, OUT!



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