“Epic” Pyramid of Pain
March 31, 2018
Old School Warm Up followed by HIIT
March 31, 2018

  • When: 03/31/2018
  • Q: Mary Lou
  • Pax: Van Gogh (respect), Noodle, Fullback (respect), Marm, Shaun T

I rolled up to an empty parking lot about 7 minutes before the workout was to begin. Van Gogh joined me shortly after and I thought it might be just the two of us grinding it out today. But the rest of the Pax posted in quick succession and our group increased to 6 strong!

At one minute past 8 we began our warm up jog around the parking lot that included some high knees, butt kickers and grapevines.  We circled up for some good mornings, IC.  After that we grabbed our water for our traveling RISEN workout!

The Thang:


We had a 2.5 mile course with various pit-stops along the way to complete an escalating ISEN workout.

I-inchworm merkins 5
S-squats 10
E-elbow to knee 15 each side
N-Nolan Ryans (an F3 term for holding side plank position with free arm bent in a hook position, rotate body while “punching the guy in a headlock” under your body). 20 (10 each side).

Stop 1: Dam (damn?!) stairs- All you got to the top, complete ISEN
Stop 2: run toward the Y stop at the bridge. Bear crawl back and forth twice, complete ISEN
Stop 3: stairs up to Cary Parkway. Take stairs one at a time, crab walk down the mulch, take stairs 2 at a time, crab walk down, take stairs whichever way you want, crab walk down. Complete ISEN
Extra Credit: lunge walk with a twist and a backward kick through the tunnel-finish run to the playground
Stop 4: playground, complete ISEN

Playground escalator:

5 assisted pull-ups
2 sets of 10 second holds in pull up position and in 1/2 pull up position
15 box jumps
2 sets of 5 pistol squats on each leg (20 total)
2 sets of 25 in and out abs on the swings

Jog back to the senior center. I miscalculated our time here and thought we had 12 minutes to get back…but I forgot to factor in I didn’t start my timer until after the warm up so in reality we only had 6 minutes to boogie back.

“Although my memory is fading, I remember two things very clearly: I am a great sinner and Christ is a Great Savior.” John Newton (Amazing Grace)

I also shared 1 Corinthians 15:12-22.  The importance of the resurrection is the reason we have hope and forgiveness of sins in Christ. Without the resurrection we have no hope and our faith is in vain. Praise be to God that Christ was raised from the dead that Easter morning some 2000 years ago.

12 Now if Christ is proclaimed as raised from the dead, how can some of you say that there is no resurrection of the dead? 13 But if there is no resurrection of the dead, then not even Christ has been raised. 14 And if Christ has not been raised, then our preaching is in vain and your faith is in vain. 15 We are even found to be misrepresenting God, because we testified about God that he raised Christ, whom he did not raise if it is true that the dead are not raised. 16 For if the dead are not raised, not even Christ has been raised. 17 And if Christ has not been raised, your faith is futile and you are still in your sins. 18 Then those also who have fallen asleep in Christ have perished. 19 If in Christ we have hope[a] in this life only, we are of all people most to be pitied.

20 But in fact Christ has been raised from the dead, the firstfruits of those who have fallen asleep. 21 For as by a man came death, by a man has come also the resurrection of the dead. 22 For as in Adam all die, so also in Christ shall all be made alive.

The Skinny:

  • So, so proud of each lady for completing 5 pull ups. Several were skeptical it would be feasible. It goes to show we are better and stronger together! #strongertogether #FiAstrong
  • VanGogh had 3 firsts today: pull-ups!, running as far as we did in one go, and going through the Cary Parkway tunnel. She’s lived here for 30 years and never knew there was a tunnel there!
  • The Q needs to work on time management

A big thank you to the Pax for going with the flow and knocking out yet another crazy Mary Lou Q! He is RISEN!


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