Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 06/04/2025
7:00 pm - 7:45 pm
The Q:
Mr. Belding
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
Support Sylvania’s DORA
Pax (9): Bagels, Stamper, B-rad, Speedo, Simmons, Goose, Mr. Belding, Mulcahy, Trojan(Q)
Warmup: 20 SSHs, 12 chainbreakers, 10 windmills all in cadence
Thang: Stations setup with a large square and central hub. Each corner was an ab exercise of 25 reps. Central hub had everyone’s blocks. Small groups of Pax started at each corner, completed their ab exercise and then ran to the hub to complete a block exercise. Once the block exercise was completed, Pax ran out to the next corner- repeato in clockwise fashion.
Ab exercises (25 reps)
1. J Los (2 is 1)
2. Big Boy Sit-ups
3. Reverse crunches
4. American hammers (2 is 1)
Block exercises
1. Thrusters (x15)
2. Curls (x20)
3. Skull crushers (x20)
4. Shoulder press (x20)
5. Block dips (x25)
6. Block swings (x15)
7. 21s (7 top half curls, 7 bottom half curls, 7 full curls
Pax completed two full rounds. Finished by traveling along the outer square via walking lunges, broad jumps, 180 squats, high knees, bear crawls.
CoT: Goose was our 6 and was celebrating his 1000th post! He credits F3 with keeping him accountable and always looking for the next challenge. Here’s to the next 1000, Goose!