Powerhouse (Promenade Park)
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Date/Time
Date(s) - 04/29/2025
5:30 am - 6:15 am
The Q:
Paddleboat
Location
Promenade Park
Categories
Bootcamp style workout that uses various parts of Promenade Park. Free street Parking on Summit, Jefferson, or Water St.
AO: The Powerhouse
QIC: Romano
PAX: FNG – Kenny G, Wilson, Nougat, Bull, Tumbleweed, T-Rex, Mr. Rogers, Paddleboat
The Thang:
Tabata Style: 20 seconds ON / 10 seconds OFF
Format: Combo exercises, alternating back and forth for 4 minutes per round.
Round 1:
Big Boy Sit-Ups
Push-Ups
(Alternate: Big Boy → Push-Up → Big Boy → Push-Up…)
Round 2:
Low Plank
Air Press (seated or standing, punching straight above head)
Round 3:
V-Ups (or modified crunch if needed)
Mike Tyson Push-Ups (low squat > plank > push-up)
Round 4:
Bicycles (slow and controlled)
Diamond Merkins (hands form a diamond)
Round 5:
Starfish Crunches (opposite hand to opposite foot touch)
Carolina Dry Docks (shoulder push-ups – hips high, nose to ground)
Round 6:
Stump Huggers (standing or seated chest squeezes)
Side Plank (alternate sides or hold)
Finisher (Optional, Time Permitting):
Jack Webb Ladder:
1 Push-Up → 4 Air Presses
2 Push-Ups → 8 Air Presses
3 Push-Ups → 12 Air Presses
Continue up to 10 Push-Ups (or as far as time allows)
“Everyday I’m hustlin’… everyday I’m hustlin’… everyday… everyday… everyday I’m hustlin’…”
That’s The Powerhouse. That’s F3. Always hustlin’.