Pacesetter (Pride Rock)
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Date/Time
Date(s) - 05/22/2019
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.
Bring The Heat
Q – Splinter
Pax – Jake The Snake, Sleeves, Ozzie, Chapo, Mick, Sipe, Billy Bob, Houdini, Gadget, Brita, Drago, Simmons, Splinter, Trojan
Weather conditions were perfect at Pride Rock on a warn and comfortable Wednesday evening. The PAX trickled in slowly but there was no playing around when it came time to work.
Started with 5 core principles and did a quick warm up.
Warm-Up:
-SSH IC x 25 (Cadence was executed to perfection)
-Windmills IC x 15 (Said “begin” and not “exercise” = total disaster…Brita swiftly corrected)
-Ran a quick lap around cones that were laid out down the field roughly the length of a football field if not a bit further, we’ll call it 100 yards.
The Thang:
Sandbag Toss and Chase
14 PAX partnered up to make 7 teams.
7 Sandbags lay on the starting line (Go Ruck Sandbags: 2 – 40lb, 3 – 60lb, Jansport Backpack – 43lbs, Monster Energy Backpack – 53lb)
Round 1:
Partner 1 – Pick up sand bag and toss all the way down the field…walking, picking up, and tossing
Partner 2 – Start with 25 Merkins, Run the length of the field, then back to partner 1 position, 20 merkins, run length of field, back to partner, and then do 15 merkins, run remaining length, 10 merkins, run remaining, length and then 5 merkins)
Switch Roles coming back
Recovery Run down and back
Round 2:
Alternate tossing sandbags down the field while partner burpees
Recovery Run down and back
Round 3: Bear Crawl drag-throughs half-way down the field, then switch to crawl bears half way through, and continue to drag backwards to finish line.
Recover Run!
Round 4:
-Partner Carry sand bag to middle, drop at the 50 yard line, continue to run to far end line and then double bag and pick up sandbag at 50 yard line and bring to far endline.
-Partner Sit-ups x 50
-Alternating Throws (No burpees) to the starting line.
COT – COR / NOR / Know the 6 (Sipe) /Prayer Intentions – Our Troops, Moana’s Dad, Bongo’s Dad, Sleeves Graduation, Strength to endure.
There is nothing quite like leading a Wednesday night at Pride Rock. The bar has been set high with week after week of strong leadership from the site Q and the PAX Qing. It was humbling and an absolute blast to come out and have the opportunity.
Splint
Moleskin:
-Chapo quickly reminded YHC that he was off to a horrible start (as only Chapo can) by forgetting music AND gloves.
-Welcome back Simmons!
-Congrats to Sleeves on his upcoming graduation! (Go Knights!)
-Awesome to see 2 PAX and their sons (Ozzie and Drago) and (Sipe and Sleeves), pretty cool to see them walking in and chatting it up. Hope to do that with “Mixer” someday.
-Jansport and Monster were Frog OG sandbags who re-made an appearance. Jansport made it all the way until the final round where a burst seam will put it out to pasture.
-The Mick’s Vegas tan was on point.