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

Tags:
boot camp, Sylvania


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

 

1 reply
  1. Anonymous
    Anonymous says:

    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.

    Reply

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