http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2018-07-08 14:17:392018-07-08 14:17:39Pacesetter (Pride Rock)
Pacesetter (Pride Rock)
Date(s) - 09/12/2018
7:30 pm - 8:15 pm
Sylvania Pacesetter Park
QIC – Stark
PAX – Mickey, Brita, El Chapo, Goose, H2, Sipe, Jake the Snake, Scrum, Froman, Scorpion, Lavar, Belding, Hedgehog, Billy Bob, Jobu, Houdini,
The Anvil and the Hammer
1 Team, 2 Units, Perform each exercise until both a Hammer and an Anvil reach AT LEAST 50 reps and you can move together to next station.
The Hammer (Unit 1)
1.) 50 Curls
2.) 50 Bonnie Blaires, 1 is 1
3.) 50 Table Top Sit-Through
(Modify to Dancing Crab 2 is 1)
4.) 50 WMD Merkins, 1 is 1
5.) 50 Lat Pulls with Coupon (25 per Arm)
The Anvil (Unit 2)
1.) 50 Seated Scissor Kicks
(modify to Flutter kicks)
2.) 50 Plank Tucks
(Modify to Plank Jacks if needed)
3.) 50 V-Ups
(modify to Leg Lifts)
4.) 50 Plank Reach, 25 per Side
(modify to Plank Up/Downs)
5.) 50 Nose Breakers
(modify to Lying Tricep Press)
Round 1.) Gazelle Award – First 4 to reach next station were awarded 10 burpees before they could start the exercise at that station. Helped keep the gazelles in the pack
After the PAX got familiar with the circuit, the units switched sides. Anvil became hammer and vice versa. Round 2 was to go all out as a complete team. The clock didn’t stop until the last anvil and hammer were finished.
Round 2.) For time as Team – 10:11
Round 3.) For time as Team – 9:17, beat our first attempt by 2 mins!
This is the premier night workout in our region and the PAX brought it.
COR, NOR, 6 was Hedgehog, Lots of prayers for our first responders, Billy Bob’s travels, Health for Olympia (Jake’ young niece), and the mental, physical, and spiritual well being of all the men in the group.
Moleskin – apparently a memo went out the the was an F3 dress code at Pride rock. Nearly all PAX showed up in a blue shirt and black shorts. It made our cult…I mean free men’s workout group, look even more intimidating as we threw around 600 pounds of cinder blocks for an hour.