Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 12/07/2022
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.
Our Favorite High School Principle
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC: Simmons
Pax: Brita, Goat, Bagels, Simmons
Pax total 4
Warm Up: 21 SSH
The Thang
3 stations set up around PR.
First Station: Sally with reverse Plank and leg lift
Jog to station 2
10 pull ups and 10 rows
jog to 3rd station
30 dips
jog around parking lot back to 1st station
Sally song with low plank and superman
Jog to station 2
8 pull ups and 8 rows
Jog to station 3
20 leg throws
jog around parking lot back to 1st station
Sally song with high and low squat
Jog to station 2
6 pull ups and 6 rows
Jog to station 3
25 decline merkins.
jog around parking lot back to 1st station
Sally song with merkin/plank holds
Jog to station 2
4 pull ups and 4 rows
Jog to station 3
20 leg throws each and then 25 dips
jog around parking lot back to 1st station
COT
Count O Roma
Name O Roma
Our 6 was the GOAT
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END!
Blessed to lead this small but mighty group of men!