Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 12/14/2022
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.
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: Goose, Bagels, B-Rad, Speedo, Pinewood, Simmons
Pax total 6.
Curb Yourself
Warm up
18 SSH
Brief run.
The Thang!
Run up the PR boulevard as a group.
10 merkins left hand on curb. Repeat this pattern for 8 Merkins, 6, 4, 2 merkins
Then run backwards down the other side of the BLVD and repeat. 10>8>6>4>2 Merkins
Circle up: Sally song with Back plank (high position) and Crunchy Frog (low position)
Repeato with the Merkins.
Sally this time with high and low squat holds
Then run as a group and when Q says stop left leg on curb and do 25 Squats > run 20 squats>run> 15 squats>run>10 Squats.
Run Backwards down the other side of the BLVD and repeat as a group with Q leading Squats. 25>20>15>10.
Circle up
In Cadence 20 (2:1) American Hammers
20 partner throw leg lifts
In Cadence 15 (2:1) American Hammers
Then run as a group and when Q says stop left leg on curb and do 25 Squats > run 20 squats>run> 15 squats>run>10 Squats.
Run Backwards down the other side of the BLVD and repeat as a group with Q leading Squats. 25>20>15>10.
Circle Up
Sally Song:
Low plank and Superman.
Run up BLVD 10 merkins> run> 8 Merkins> Run >6 Merkins>run>4 Merkins>run>2 merkins
Backwards run 10>8>6>4>2.
Circle up.
Count O roma
Name O Roma
Our 6 was Pinewood
Announcements
Prayers
End
Honored to lead this fine group of HIM on a blustery Winter night.