Pacesetter (Pride Rock)

1. 

   Anonymous says:

   October 19, 2018 at 9:40 am

   Pride Rock 10/17/2018 Backblast

   PAX: Goose, Brita, El Chapo, The Mickey, Ozzie, Pixar, Bagels, Houdini, Nails, Sipe, Mary Lou, H2 (Hate), Jake the Snake (Respect, Respect), Billy Bob, Klinger
   Q: Klinger

   As a cool breeze blew in from the NW, the PAX started arriving at Pride Rock for an evening of work and fun. With temps in the 30’s, it looked as if the beatdown had already started with so many PAX doing exercises to get warm. Patiently, YHC waited until 1930 hrs to begin.

   Began with the 5 core principles of F3 and a brief disclaimer. We then moved in to the warm up phase:
   SSH x 20 – in cadence
   Imperial Walker x 20 – in cadence
   Inchworm Push-ups x 10 – on your own
   Michael Phelps, Arm Circles – on your own

   Assuming that the PAX were now properly warmed up, we moved directly into a Circle of Pain:
   Burpees x 10 – in cadence
   Squats x 20 – in cadence
   Merkins x 10 – in cadence
   Mountain Climbers x 10 – in cadence
   Repeato

   Next, we moseyed to the shelter area in the southern portion of the park. The picnic benches were the starting point. From there, YHC pointed out a 1/4 mile loop around the soccer field. Instructions were given to run a lap, then go directly to the picnic benches and do 7 reps of decline merkins, dips, and squats. Plank for the 6. This was done a total of 3 times.

   Mosey back to shovel flag for 6 Minutes of Mary: Bicycle crunch, leg lifts, windshield wipers, and flutter kicks.

   Countorama
   Nameorama
   Know the 6: Pixar gave his moving story of how F3 has impacted his life and continues to be an important part of his daily life
   Announcements: Houdini has his VQ on Sunday at the Fuse
   Prayer Requests: Gerrity family, troops, and first responders
   BOM: YHC led a prayer asking for help in recognizing the areas of our lives that need a change and the strength and courage to take positive action towards making those changes

   Men, thanks for posting and getting after it! Pride Rock should be on your radar to post if you’re not a regular. Thanks for letting me Q Brita!!

   Moleskin:
   1. Brita let everyone know that we’ve got about 50 degrees more of temperature drop before it really gets cold!
   2. About halfway through the COP, Bagel caught on that when the Q changes the inflection of his voice while calling cadence, it’s a signal for the last rep. Threw YHC for a loop!
   3. Great effort bringing in the 6 during the run portion – Mickey and Brita leading from the front

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