Pacesetter (Pride Rock)

1. 

   Anonymous says:

   August 30, 2018 at 9:11 am

   8/29/18
   Pride Rock – Pacesetter Park
   The Beatdown – “Sit”
   Q- Hedgehog
   Pax (18) – Mr. Belding, Houdini, Goose, Ticket, Bagels, Brockovitch, Pixar, Brita, H2, Mickey, Lavar, El Chapo, Colonel, Scrum, Chew Toy, Bluto, Billy Bob, Hedgehog

   F3 Core Principals
   No FNG’s

   Runners – run 1.25 miles to the “wall” at the back of Pacestter
   Non-Runners – run .5 miles to the “wall” at the back of Pacesetter

   Leg stretching exercises in cadence

   The Thang: (partner up)
   One pax wall sits while the other performs the following exercises…..then switch

   #1 – bear crawl 50 yards – run back to the wall
   #2 – 2 lunge steps into a burpee (repeato) for 50 yards – run back to the wall
   #3 – crawl bear 50 yards – run back to the wall
   #4 – frog hop 50 yards – run back to the wall

   REPEATO

   Finisher – all PAX wall sit for approximately 4:00 minutes (the length of Rehab’s song “Sittin’ At A Bar”)
   (if you drop from the wall, complete merkins to recover then get back on the wall)

   COT – Countorama, Nameorama, Know your 6 (Brockovitch), announcements, prayer intentions

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