Pyramid of Pain

AO: The Colosseum

When: 04/06/2021


Number of Pax: 13

Pax Names: 5-Putt, Alexa, Bob Villa, Fish Sticks, Hanger, Happy Camper, Heifer, Jellystone, Pi 3.14, Shooter Mcgavin, Slinky, SoccerMom, Trojan,

Number of FNGS: 0

FNG Names:

QIC: Alexa

The BackBlast:

Arrived at 4:45 to start setting up in the field. Cones were set up in a pyramid shape

Cool 63ish° morning

Announcement / Disclaimer:

Good morning and welcome! I am not a professional.  I do not know of any injuries you may have.  The workout should be tough so modify as needed



Warm O Rama

Motivators from 5

Goof Balls 10

Tappy Taps 10

OYO stretch while explanation of exercises.

Thang: Counted by 3s to create a group for each station. After the count grabbed the coupon and jogged to the stations in the grass. Each station was 8:15 with a 2:30 2 lap coupon jog to the next station.

Station 1: Wall sits switch to mountain climbers half way.

Station 2: 20 yard walking lunge with coupon above head.

Station 3: Merkin Pyramid (Normal, Wide, or Dimond) Start at 1 go to 10. Then go from 10 to 1. 1 Merkin 1  air press. Repeat to 10 then back down.


Low plank to high plank to the song Up and Down

American Hammer 15

Superman 1 min.


Merkin count 55 (if  pyramid completed up and down)



The reason F3 has really attached to me is it reminds me of our football work outs. That is why I wanted to bring this particular workout for my VQ I played from 5th grade all the way up to freshman year in college where I got an extremally bad concussion. I was told an athletes worst fear, you can no longer play. Going back to high school my junior year our team went 3-6. This was the first time in 10 years we did  not make the playoffs. This really affected us as a team as we felt we let everyone down. Especially our coach as it was his last season. After a week off we started our off season work out. The workout we did today was the first workout our coach made us do. I modified it to fit F3 but for some context the stations were 20 mins and some exercises were different. The difference was at any point we could quit the work out. An even longer story short nobody finished the workout. The coach brought us all together after the last one quit. We all thought there was a catch but this is what he said. “I designed this workout for you to fail. We learned what it was like to fail as a team. Now its time to learn what its like to fail as an individual. In order to get to where you want to get to you need to know what its like to fail. To get something you never had you have to do something you never did”.  I was at that point before I joined F3. Because of my concussion I failed big time and went from 175 to 230. I started to see Fish Sticks posts and I got interested but it didn’t hit until after I watched a motivational video from Les Brown. After watching this I came the next day. Here is what he said. “Imagine you’re on your death bed and standing around you is the ghost representing your unfulfilled potential, the ideas you never acted on, the talents you didn’t use. They are standing around your bed angry with you because you were the only on that could give them life and now they have to die with you.” With this I want you to think about all the ghost you would see today if you were there. Are you happy with the ghost you’ll see? Before we pray we are going to reflect for about 20 seconds and look at what ghost would be there and which ones we want to start to get rid of. Lets take some time now.