Pride Rock (Pacesetter Park)

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Date(s) - 01/11/2023
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. Tom Russell
    Tom Russell says:

    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


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