Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 07/27/2022
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.
Date: 7.27.22
QIC: Vance Refrigeration
PAX: Flush, Gadget, B Rad, Speedo, Bluto, Jake The Snake, Mickey, Goose, Vance Refrigeration
No FNGs so into core principles
Warmup: 20 Side Straddle Hops (in cadence), 10 Windmills (in cadence) 20 Mt Climbers (in cadence)
Complete exercises below. Add an exercise and drop total reps each round. Rifle carry block 15 yards to cone and back or run to the cone and back 3 times in between.
Workout:
Round 1
(25) Merkins
Rifle Carry
(20) Merkins
(20) Klinger Kicks (4 is 1)
Rifle Carry
(15) Merkins
(15) Klinger Kicks (4 is 1)
(15) Block Squats
Rifle Carry
(10) Merkins
(10) Klinger Kicks (4 is 1)
(10) Block Squats
(10) Stump Huggers
Rifle Carry
(5) Merkins
(5) Klinger Kicks (4 is 1)
(5) Block Squats
(5) Stump Huggers
(5) Man Makers
Rifle Carry
Round 2
(25) Big Boys
Rifle Carry
(20) Big Boys
(20) Bonnie Blairs (2 is 1)
Rifle Carry
(15) Big Boys
(15) Bonnie Blairs (2 is 1)
(15) Block Curls
Rifle Carry
(10) Big Boys
(10) Bonnie Blairs (2 is 1)
(10) Block Curls
(10) Splinter Kicks
Rifle Carry
(5) Big Boys
(5) Bonnie Blairs
(5) Block Curls
(5) Splinter Kicks
(5) Man Makers
Rifle Carry
Round 3
(25) Carolina Dry Docks
Rifle Carry
(20) Carolina Dry Docks
(20) Crunchy Frogs
Rifle Carry
(15) Carolina Dry Docks
(15) Crunchy Frogs
(15) Block Swings
Rifle Carry
(10) Carolina Dry Docks
(10) Crunchy Frogs
(10) Block Swings
(10) Lt Dans
Rifle Carry
(5) Carolina Dry Docks
(5) Crunchy Frogs
(5) Block Swings
(5) Lt Dans
(5) Man Makers
Rifle Carry
COR: 9
NAR:
Sharing of the six: Jake the Snake
Announcements: Golf Outing
Prayer Intentions: Kaye Brown who is battling cancer, Bluto’s aunt Ruth who is also battling cancer, all PAX with injuries
Always an honor,
Bob Vance, Vance Refrigeration