Pacesetter (Pride Rock)
Loading Map....
Date/Time
Date(s) - 01/23/2019
7:30 pm - 8:15 pm
The Q:
Brita
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
F3 Workout 1/23/19
Q – Bagels
Pax – Pixar, Jake the Snake, Houdini, Goose, Chernobyl (FNG), Tupac, Sipe, Brita, Tweety, Ozzie, Mr. Belding, Colonel, El Chapo, Billy Bob, Drago, Bagels
• Warmup
o Side straddle hop x20
o Michael Phelps
o 1 lap around field
• Core round 1
o Bicycle in cadence to 20
o LBC in cadence to 50
o Plank jacks in cadence to 20
o Hold plank in cadence to 20
• Walk Like An Egyptian – lunges in single file, pax in back lunges to front while others hold the position. To end of field and back.
• Cardio – Lap around field
• Partner round 1
o 1 holds plank, other jumps over partner. 20 jumps then switch.
o Catch Me if You can – 1 person does 5 burpees, partner runs backwards. Then run and catch the partner. Switch roles and head back to start.
o Wheelbarrow (partner holds ankles while crawling) to end of field. Switch roles and head back to start.
• Cardio – Lap around field
• Core round 2
o Leg lift situps (V-Ups) in cadence to 20
o Shoulder taps (plank while touching alternating shoulders) in cadence to 20
o Side plank each side in cadence
• Partner round 2
o Paddy jack merkins with partner x20
o Burpees while partner does bear crawl to cone. Switch and repeat.
• Guantanamo