Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 11/01/2023
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.
Warm-Up – SSH, Old Man Windmills, Chainbreakers, Gummy Worms, Mozie
Work-Out –
7 minutes for each rotation. 1 minute break in between to go over exercises.
Round 1 BLOCKS
10 – 5 uneven merkins on either side
15 slo-mo goblet squats
20 WWII – sit ups with two block presses
Lunge Walk to the cone, mozie back
Repeato for 7 minutes
1 minute – Quick Game of Speed Ball – toss ball into bucket, number of shots you make = # of Burpees the other team has to do
Round 2
10 diamond merkins
15 speed skaters – 2 = 1
20 Plank Raises – 2 = 1
Bear Crawl to the cone, mozie back
Repeato for 7 minutes
1 minute – Quick Game of Bouncing Speed Ball – bounce ball into bucket, number of shots you make = # of Burpees the other team has to do
Round 3 BLOCKS
10 curl presses
15 2 = 1 Sledge Hammers – American Hammer with a Block
20 – 10 uneven squats on each leg
Lunge Walk to the cone, mozie back
Repeato for 7 minutes
Game of “Bowling” – 1 minute trying to get the ball into the buckeye laid down on it’s side.
PAX in attendance – Speedo, Bagels, Goose, BRad and Beaker. Q’d by Beaker