Four Corner Pyramid of Pain

AO: The Colosseum

When: 03/09/2021


Number of Pax: 15

Pax Names: Alexa, Binford, Bob Villa, Cyclone, Gopher, Hanger, Happy Camper, Heifer, Jellystone, Nickelback, Pi 3.14, Wreck-It Ralph,

Number of FNGS: 3

FNG Names: Johnny 5, Gilligan, Hotbox

QIC: Ron Swanson

The BackBlast:

Four Corners Pyramid of Pain:

Woke up at 4:15am, took a picture of my notes on my computer as a cheat sheet. Grabbed sheets w/station exercises.   Arrived at 5:00a, met Jellystone and grabbed lights and cones. Set up cones and lights and headed back to flag and met two new PAX and a FNG.

42° with no wind – just beautiful

Good morning!
I am not a professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.

F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

SSH (20)
Imperial Walkers(12)
Tappy TaPs (12)

OYO Stretching while I explain the beatdown


The Thang:

This is a four corners workout.  PAX will always face north and pass by two stations to get to the next station.  This means you will run forward, karaoke to the left or right, and run backwards.


Station 1: (each round doubles)

2 Burpees

5 Merkins

10 Big boys

5 Merkins

2 Burpees


Station 2: (each round doubles)

2 Burpees

5 Shoulder press

10 Goblet Squats

5 Shoulder press

2 Burpees


Station 3: (each round doubles)

2 Burpees

5 Plank jacks

10 Shoulder taps (each shoulder)

5 Plank Jacks

2 Burpees


Station 4: (each round doubles)

2 Burpees

5 Air Squats

10 Mountain Climbers

5 Air Squats

2 Burpees


Flutter kicks

Boats & Canoes
Plank(1. Min)


Site-Q read Announcements from Slack Info Only channel


If you fail, never give up because F.A.I.L. means First Attempt In Learning, End is not the end in fact E.N.D. means Effort Never Dies and if you get NO as an answer remember N.O. means Next Opportunity. Change your mindset!

We gave thanks and well wishes to Kristen Howard who is battling her third bout with cancer and Pi’s partner who recently suffered a heart attack.  Keep positive thoughts as you move through the day.