Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 11/23/2022
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.
11/23/22
Pride Rock (Pacesetter Park)
The Thang: FINISHER
Q – Hedgehog
Pax (15) – CJ, B-rad, Bagels, Jake the Snake, Merlot, Belding, Smails, Gadget, Dory, Goose, Simmons, Flush, FNG (Kia), Speedo, Hedgehog
F3 core principals
Creedo
Mission
Warm ups- SSH’s, windmills
5 burpees – run 50 yards (half way around the grassy entrance circle
10 (down on 3 up on 1) merkins
run 50 yards back to start
5 burpees, 10 lunges (2 is 1) – run
10 (down on 3 up on 1) diamond merkins
run
5 burpees, 10 lunges, 15 imperial walkers (2 is 1) – run
10 (down on 3 up on 1) wide merkins
run
5 burpees, 10 lunges, 15 imperial walkers, 20 mt climbers (4 is 1) – run
10 down on 3 up on 1) carolina dry docks
run
5 burpees, 10 lunges, 15 imperial walkers, 20 mt climbers, 25 flutter kicks (4 is 1) – run
10 (down on 3 up on 1) decline merkins
10 burpees – run
10 (up on 3 down on 1) merkins
run
20 lunges (2 is 1) – run
10 (up on 3 down on 1) diamond merkins
run
30 imperial walkers (2 is 1) – run
10 (up on 3 down on 1) wide merkins
run
40 mt climbers (4 is 1) – run
10 (up on 3 down on 1) wide merkins
run
FINISHER – 20 jump squats OYO, 19 squats in cadence, 18 jump squats, 17 in cadence……etc……down to 1 squat
Bring Sally Up – high plank on the up, low plank on the down (3:40 minutes)
COT – countorama, nameorama, announcements, prayer intentions, know the 6 (Mr. Belding), FNG Dan (Kia)