Pride Rock (Pacesetter Park)

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Date(s) - 01/04/2023
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. Andy Roth
    Andy Roth says:

    Warm – Up
    SSH, Windmills, Gummy Worms

    Do U Feel Lucky?
    Split group up into even teams of 2 or 3
    Each Group gets a dice. Goal of the game is Roll a Straight
    Each member takes a turn rolling. If you roll the correct number, keep rolling, if you roll the wrong number, everyone in your group has to do a penalty exercise. Then roll again. You are trying to Roll a Straight.
    Play 3 games
    Game 1 – penalty merkin
    Game 2 – penalty squat

    First team that finishes first is the winner and gets to Roll the Dice for the exercise we all have to do.
    1 – 5 Triple Merkin Burpees
    2 – 10 Inchworms
    3 – 15 plyo or hand-clap merkins
    4 – 20 Monkey Humpers
    5 – 25 Jump Squats
    6 – 30 Squats

    Frankenstein Fun
    10 of each movement and run a suicide. Repeato for 5 minutes
    Round 1
    Diamond Slo-Mo Merkins
    Heel Touch Thrust – 4 is 1
    Rotating Lunge – 2 is 1

    Round 2
    Reverse Hands 1 legged Merkin – 5 on each leg
    Side Plank Crunch – count to 5 down and up, 5 on each side
    Hamstring Walk-Out

    Round 3
    Mountain Climber Merkin – 4 count mountain climber, then a merkin
    Super Low Plank – hold for 10 seconds – then reset for another 10 seconds. Repeato 10 times
    Don’t Fall Over – 1 legged squat but get your body parallel to the ground. 5 on each leg

    Round 4
    1 burpee then a suicide, then 2 burpees and a suicide, get adding a burpee at the beginning of each round until the 5 minutes is up.

    Mozied around the parking lot, then a short section of bear crawls, then mozie back to the beginning. Repeato for 5 minutes.

    PAX in attendance – Shooter, Brita, Jeter, Goose, Hedgehog, Nails, Sipe, Splinter, Speedo, Mr. Belding, Smails, Simmons, Borat (FNG), Bluto, Bagels, Mickey, Flush, Goat and Beaker. Q’d by Beaker.


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