Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 01/11/2023
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.
F3 Workout 1/11/23
Q – Bagels
Pax – Goose, Palin, Bluto, Hedgehog, Smails, Sideshow, Speedo, Pinewood, Gadget, Bagels
• Principles of all F3 Workouts
• Warmup in cadence
o Side straddle hop x20
o Atomic merkin x10
o Pillow talk x10
o Mountain merkin x10
o Captain Morgan
• 4 stations, pax rotate through them
Station 1
1. Atomic merkin x15 – Do a merkin, kick legs to left and right on the way down like a plank jack
2. Donkey Kick x15
3. Squat x30
Run to stop sign and then to station 2
Station 2
1. LBC x50
2. Pillow talk x20 – one leg raise while holding head with arm. Repeat for other leg.
3. Klinger Kick x20 (2 is 1)
Run to stop sign and then to station 3
Station 3
1. Air Press x20 (4 is 1)
2. Captain Morgan – hold the Captain Morgan position for 60 seconds, then repeat on other leg.
3. Burpee x10
Run to stop sign and then to station 4
Station 4
1. Mountain merkin x20 – merkin then 2-is-1 mountain climber
2. Calf raise on curb x20
3. Plank jack shoulder tap x10 (2 count)
Run to stop sign and then to station 1