Pacesetter (Pride Rock)
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Date/Time
Date(s) - 05/01/2019
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.
QIC: Colonel
Pax (16):
Belding, Chapo, Brita, Mickey, Wake, Goose, Jake the Snake, Bluto, Speedo, Hammer, H2, Gadget, Oz, Drago, Bagels, Colonel
The Thang:
After my last Pride Rock Q running over by 2 minutes and involving 2.5+ mile of sprints I promised the pax we would have little to no running and some weightage.
1) Australian Burpees
2) 45 lb med ball up and over
3) Plank Jacks
4) 15 lb slam ball
5) Kettebell Goblet Squat to Curl
6) Merkins
7) 10 lb plates press out
8) Planks
9) 25 lb Big Boy situps
10) Dips with Single Leg Knee Ups
11) 25 lb Slam Ball
12) 60 lb Sandbag Drag
13) 40 lb Farmer Carry with 1 weight overhead plus 45 lb ruck on and back
14) Merkin on lopsided med ball
15) 20 lb triceps presses with 6” leg hold
16) 25/30Bicep curls with dumbbells
Wake was the 6
Closed us out in COT
Moleskine:
Beautiful night at the Rock with 60 degree weather and rain held off for the pax.
Honor to lead.