Pacesetter (Pride Rock)

Loading Map....

Date(s) - 11/14/2018
7:30 pm - 8:15 pm

The Q:

Sylvania Pacesetter Park



1 reply
  1. Anonymous
    Anonymous says:

    QIC: Colonel
    Pax posting (13 total including YHC)
    Chapo, Belding, Jake the Snake, Oz, Gadget, Drago, Tweety, Billy Bob, Brita, Klinger, Scrum, Sipe, Colonel
    The Thang:
    Beautiful night at the Rock AO full of Pride
    Quick Jog around front entrance off Metamora road – ~1/4 mile
    SSH in cadence as we waited for Kling to arrive – we did 50 and then 50 again
    Windmills IC x 15
    Merkins IC x 15
    Counted off 1 and 2 to partner up for stations:

    Station 1: Burpee over partner Planking and then switch
    Station 2: BB Situps together and then switch for second round and do merkin hand slaps
    Station 3: Banded triceps with partner doing flutter kicks and hold band as resistance then switch
    Station 4: Ball Slams w/ 25 or 15 lb slamball while partner 2 did 60 lb sandbag curls then switch
    Station 5: Wall Sit Squat against 6×6 pier while partner does decline merkins off your knees
    Station 6: Partner 1 bear crawls ~20 yds and then crawl bears back 2 times. Partner 2 does 35lb KB Goblet Squat until crawler is done.

    In each round the timer to switch with your partner was the person doing bear crawls. In Round 1 it was 2 bear crawls and then in round 2 it was only one down and crawl bear back. After both partners did their crawl we ran ~1/4 mile hard as a group before switching to next station.
    Final Run before COR, NOR and COT we had Billy Bob lead the entire run and he crushed it showing his end beatdown speed that the pax has come to expect – respect!


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.