Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 03/30/2022
7:00 pm - 7:45 pm
The Q:
Speedo
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
Sunshine and Rainbows
PAX (7): Wall-E, Speedo, Sideshow, Jake the Snake, Sipe, Goose, Trojan (Q)
Warmup: Short mosey to opposite end of parking lot, 15 SSHs, mosey back to starting point, 10 windmills
Thang: Q had laid out a 75 yd grid with cones at 25, 50, and 75 yds. For the first 10 minutes, Pax jogged from one end to the other as the Q called out 10 reps of various PT including: merkins, SSHs, squats, lunges, hip slaps (holding low plank and alternating slapping each of your hips), jump squats, inch worms. Each time the 10 reps of PT was completed, Pax resumed jogging from point to point. At times, two types of PT were stacked (10 inch worms, 10 squats).
After 10 minutes, Pax lined up on one of the end lines for the next phase of the beatdown. Pax would now sprint to each cone (25, 50, 75, then back to 50, back to 25, start point) and complete 10 reps at each one.
Round 1- 10 Diamond Merkins…10 merkins…10 wide merkings…10 merkins…10 diamond merkins
Round 2- 10 alternating lunges (2 is 1)…10 squats…10 Lt Dans…10 squats…10 alternating lunges (2 is 1)
Round 3- 10 big boy SUs…10 mountain climbers (2 is 1)…10 Klinger kicks (2 is 1)…10 mountain climbers…10 big boy SUs
Round 4- 10 Carolina dry docks…10 plank jack, shoulder taps (2 is 1)…10 LBCs…10 plank jack, shoulder taps…10 Carolina dry docks
Repeato the first 10 minutes (jogging from end-to-end with Q calling PT)
Ab-o-rama
-10 big boy SUs, 10 LBCs
-10 klinger kicks, 10 LBCs
-10 hello dollies, 10 LBCs
CoT: Goose was our 6 and spoke about the impact of F3 being a feeling of something bigger than himself. Announcements included mention of the upcoming Weekend Challenge (May 21-22) and Speedo looking for HIMs to step up and Q in the coming weeks. Prayer intentions for Jake the Snake’s friend who just passed. Subject of starting to re-EH guys who have drifted away came up and some names were mentioned, especially as the weather will be turning. Prayers for these intentions and gratitude for the ability to come out and get after it. Honored to lead. Aye!