Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 02/07/2024
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.
SIMPLE
Weather: 43F with mostly clear skies
PAX: Goose, Speedo, Simmons (6), Belding, Beaker, Pinewood (Q)
Circled up at 1900 for the 5CPs, Credo and Mission of F3. Warmed up with merkins and then simple shoulder warm ups (pinwheel and phelps)
THE THING:
OYO
Run down the entrance drive of Pacesetter stop at the first crossing/ turn around point and do 10 of each exercise.
Run to the next crossing/ turn around point and do 20 reps of each.
Run to the end of the entrance (at the road) and do 30 reps of each.
Run back stopping at the same places to do 20 reps then 10 reps.
Finish at the flag with 5 burpees and then move to the next 3 exercises and repeat the process.
Exercises:
Wide Merkins, LBC, Squats
Carolina Dry Docks, BBSU, SSH
Hand Release Merkins, Freddy Mercury, Lt. Dans
At the end we circled back up to finish up the last 5 burpees in cadence. Ended in the CoT for CoR and NoR. Simmons came in with a solid 6 of how F3 is everywhere and to take advantage. Finished with announcements and prayers.
Honor to lead – Pinewood out.