Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 07/20/2022
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.
07/20/22 – Offense/Defense Work Out
Q: Goose
Pax: Speedo, Palin, Gadget, Jake the Snake, Bluto, B-Rad
Work Out:
4 Corners 20 yards wide x 30 yards long
1st Round: 1 exercise then to next corner till completing all exercises
2nd Round: All 4 exercises with half the reps then to next corner
Corner #1
• MERKINS – 20x
• DIAMOND MERKINS – 20x
• BURPEES – 10x
• Mike Tysons – 10x
Backwards run to Corner 2
Corner #2
• SQUATS – 25x
• Lt Dan’s – 15x (2 is 1)
• Bonnie Blair’s – 15x (2 is 1)
• Smurf Jacks – 20x
Karaoke to Corner 3
CORNER #3
• CURLS – 20x
• Upright Row – 20x
• Tricep Press – 20x
• Shoulder Press – 20x
Sprint to Corner 4
CORNER #4
• Big Boy Sit Ups – 25x
• Crunchy Frogs – 25x
• Heals to Heaven – 25x
• Hello Dolly – 25x
Sideways Shuffle to Cone 1
Ended with football game where all pax played all positions – if Defense held, offense did 3 burpees; if offense scored, defense did 3 burpees; if defense intercepted, offense did 5 burpees. 4 offensive scores; 2 defensive holds; 1 interception