Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 12/27/2023
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.
F3 Workout 12/27/23
Q – Bagels
Pax – Wooderson, Shooter, Speedo, Belding, B-Rad, Simmons, Houdini, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x20
o Merkins x20
o Old man windmill x10
o Run 2 islands and back
• Tabata – 30 seconds on, 15 seconds off, 6 rounds each exercise
o Incline merkins
o Lunge
o LBC
o Tricep dip
o Squat
o Low Plank
• Conclusion
o Side straddle hop x25