Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 01/04/2023
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.
Warm – Up
SSH, Windmills, Gummy Worms
Do U Feel Lucky?
Split group up into even teams of 2 or 3
Each Group gets a dice. Goal of the game is Roll a Straight
Each member takes a turn rolling. If you roll the correct number, keep rolling, if you roll the wrong number, everyone in your group has to do a penalty exercise. Then roll again. You are trying to Roll a Straight.
Play 3 games
Game 1 – penalty merkin
Game 2 – penalty squat
First team that finishes first is the winner and gets to Roll the Dice for the exercise we all have to do.
1 – 5 Triple Merkin Burpees
2 – 10 Inchworms
3 – 15 plyo or hand-clap merkins
4 – 20 Monkey Humpers
5 – 25 Jump Squats
6 – 30 Squats
Frankenstein Fun
10 of each movement and run a suicide. Repeato for 5 minutes
Round 1
Diamond Slo-Mo Merkins
Heel Touch Thrust – 4 is 1
Rotating Lunge – 2 is 1
Round 2
Reverse Hands 1 legged Merkin – 5 on each leg
Side Plank Crunch – count to 5 down and up, 5 on each side
Hamstring Walk-Out
Round 3
Mountain Climber Merkin – 4 count mountain climber, then a merkin
Super Low Plank – hold for 10 seconds – then reset for another 10 seconds. Repeato 10 times
Don’t Fall Over – 1 legged squat but get your body parallel to the ground. 5 on each leg
Round 4
1 burpee then a suicide, then 2 burpees and a suicide, get adding a burpee at the beginning of each round until the 5 minutes is up.
Mozied around the parking lot, then a short section of bear crawls, then mozie back to the beginning. Repeato for 5 minutes.
PAX in attendance – Shooter, Brita, Jeter, Goose, Hedgehog, Nails, Sipe, Splinter, Speedo, Mr. Belding, Smails, Simmons, Borat (FNG), Bluto, Bagels, Mickey, Flush, Goat and Beaker. Q’d by Beaker.