Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 10/04/2023
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.
SWAMP BALLS
Weather: 76F partly cloudy, absolutely beautiful.
PAX: Hedgehog, Shooter, Speedo, Goose, B-Rad (6), Simmons, Pinewood (Q)
Circled up at 1900 for the 5 CPs, Creedo and mission. Warmed up with 15SSH and jumped right into a bit of a shoulder warm up with a circle of pain (COP). This included 10 merkins, 30 second high plank, 10 wide merkins, 10 second high plank, 10 diamond merkins, 2 rounds of mid-planks (30 seconds)
THE THING:
Cones were set up roughly 10-15yrds away. PAX would run to the far cones, perform 5x wide merkins then run back and do 5x curls. Run back to the far cones perform 10x wide merkins then run back and stick with just 5 curls. Far cones reps increased by 5 until pax did 20reps and finished with the last set of 5 curls. – That was round 1. Each round PAX picked up the 6 before starting the next round.
Round 2 was the same layout except the exercises were 5, 10, 15 and then 20x Lt. Dans at the far cone and 5x Manmakers at the starting side.
Round 3 was Caroline Dry Docks and Overhead Press
Paused for another COP which was for ABs – 25x In & Outs, 25x Forward Bicycles, 25x Reverse Bicycles, 20x Hip Rock and Raises, 20x Heels to the Heaven.
With the same set up as the first 3 rounds the next 3 were as follows:
BBSU and Tricep Extensions
Klinger Kicks and Curls
American Hammers and OHP
The only change was PAX bear crawled to the far cone and then ran back.
Ended with a cool down mosey and some arm/ shoulder stretches.
Circled up for the CoR and NoR. B-Rad closed us in a solid 6 followed up by announcements and prayers.
Honor to lead – Pinewood out.