Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 10/05/2022
7:00 pm - 7:45 pm
The Q:
Speedo
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
Eighteen
10/5/2022
Pride Rock
Q: Ticket
PAX: Speedo, Sipe, Shooter, Bagels, Gadget, Ticket (Q)
5 HIM joined YHC at Pride Rock. Ran thru the 5 core principles and got the PAX warmed up.
Warm-up
10 Arm Circles forward & 10 back
10 Tappy Taps
15 Windmills
15 SSH
Tha Thang
YHC attempted to divide the PAX into 3 teams. After a couple of tries, the teams were set. PAX moseyed near to the center of one of the soccer fields, and YHC shared the inspiration for the workout. The top 18 swimmers on YHC’s son’s team make the scoring roster for meets and have their times count for team points. There were 3 stations on the field each with 6 exercises. We had 18 exercises and would do 18 reps of each. Each team went to a station. Each team did the exercises together. PAX planked until all teams completed all exercises for their station.
Station 1
Diamond Merkins
Flutter Kicks (4-is-1)
SSH (4 count)
Air Press
Freddie Mercury (4-is-1)
Monkey Humpers
Station 2
Merkins
Big Boy Situps
Squats
Carolina Dry Docks
American Hammers (4-is-1)
Bonnie Blair (2-is-1)
Station 3
Wide Merkins
Crunchy Frog
Lunge Dip – each leg
Mountain Climbers (4-is-1)
Plank Jacks (2-is-1)
Speed Skaters (2-is-1)
Once all PAX finished the exercises, the teams moved to the relay race portion of the set. One person on each team moved to the end of the soccer field and back (about 25 yards). They had one type of movement down and a different movement on the way back. Before each PAX started their leg of the race, they did 3 Burpees. PAX planked while waiting for their teammate to complete their leg of the relay.
PAX 1 – Down – Crab Walk, Back – Frog Hop
PAX 2 – Down – Bear Crawl, Back – Run
After each race, the PAX rotated to the next station. Each team completed 2 of 3 stations twice and the other station once, and competed in 5 races.
Finished with COT – COR, NOR, and a prayer. Always an honor to lead this group of HIM.