Powerhouse (Promenade Park)
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Date/Time
Date(s) - 01/14/2025
5:30 am - 6:15 am
The Q:
Paddleboat
Location
Promenade Park
Categories
Bootcamp style workout that uses various parts of Promenade Park. Free street Parking on Summit, Jefferson, or Water St.
Escape from Powerhouse
Q: Nougat
Pax: Nougat, Paddleboat, Spotted Cow, Wilson, Mr. Rogers, Bobby, Dr. Bruce Banner, Bull, Vance Refrigeration
5 Core
Mission
Credo
Warmup:
– Michael Phelps
– Tempo Squat
– Tempo Merkins
– Mosey to lower parking garage
– Motivators
Workout
– Mosey to Level 1
– Plank while each Pax performed 10 Merkins, runs up ramp, Plank, Repeato
– Lunge walk to Level 2
– Australian Heat Wave – Circle Up – Fire Feet while 1 Pax at a time does Aussie Burpee (get to 60 Aussies)
– Mosey to Level 3 – TBT
– IW, Hillbilly Walkers, & Meat Scissors IC
– Bear Crawl & Backpedal to Level 4 – Uptown’s
– Burpees IC
– LDGL to Level 5
– Mosey to Level 6
– Squats IC
– Mosey to stairs
– Take stairs down
– Go back up to Level 6
– Merkins IC
– Back down stairs
– Big Bois, Gas Pumps, & Ankle Touches IC
Stretch/Cool down
COT
COR – 9
NOR
6: Bobby – brought out by Gas Man, works with Propane accessories, likes the workouts and the group
Announcements: 2nd F opportunities
Prayers: Homeless, California Fires, Bluto/Pax dealing with cancer
Honored to lead!