Pride Rock (Pacesetter Park)

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Date(s) - 11/30/2022
7:00 pm - 7:45 pm

The Q:

Sylvania Pacesetter Park


boot camp, Sylvania

Bootcamp Style Workouts.  Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.


1 reply
  1. Tom Russell
    Tom Russell says:

    F3 Workout 11/30/22
    Q – Bagels
    Pax – Speedo, Smails, Bagels

    • Principles of all F3 Workouts
    o Free
    o Outdoor
    o Open to all men
    o Peer led in rotating fashion
    o COT at end
    • Warmup
    o Side straddle hop x20
    o Windmills x10
    o Arm Circles
    • Today’s theme – Something New. 4 stations each with 4 exercises, 16 total. 8 new exercises, 8 standard exercises

    Station 1 – Something New
    1. Atomic merkin x15 – Do a merkin, kick legs to left and right on the way down like a plank jack
    2. Pillow talk x20 – one leg raise while holding head with arm. Repeat for other leg.
    3. 180 jump squat x25 – squat, then jump 180 degrees afterwards
    4. Frisbee lunge – One person throws a frisbee and then everyone runs until frisbee hits ground, then lunge to frisbee.

    Then run to station 2

    Station 2 – Something Old
    1. Tricep dips on bench x20
    2. LBC x50
    3. Donkey Kick x15
    4. Klinger Kick x20 (2 is 1)

    Then run to station 3

    Station 3 – Something New
    1. Mountain merkin x20 – merkin then 2-is-1 mountain climber
    2. Captain Morgan – hold the Captain Morgan position for 60 seconds, then repeat on other leg.
    3. Indian Bear Crawl / Plank. All pax line up for a plank. Pax at the back bear crawls to the front of the line. Continue until everyone bear crawls once.
    4. Indian run with frisbee throw, 5 merkin penalty for dropping the frisbee.

    Then run to station 4

    Station 4 – Something Old
    1. Air Press x75
    2. Squat x20
    3. Plank jack shoulder tap x10 (2 count)
    4. Burpee x5

    Then run to station 1


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