Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 03/13/2024
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.
F3 Workout 3/13/24
Q – Bagels
Pax – Bagels, Belding
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x20
o Old Man Windmill
• Today’s theme – run the bases
• 1st Base
o Arms – Air press x50
o Core – LBC x50
o Legs – Donkey Kick x15
o Run 5 bases (2nd base)
o Core – Klinger Kick x20 (2 is 1)
o Legs – Mountain Climber x20 (2 is 1)
o Run 5 bases (2nd base)
• 2nd Base
o Arms – Diamond Merkins x20
o Core – Plank count to 30
o Legs – Squat x20
o Run 5 bases (3rd base)
o Core – Toe touch x20 (2 is 1)
o Legs – Jump x20
o Run 5 bases (3rd base)
• 3rd Base
o Arms – Merkins x20
o Core – Big Boy Situps x25
o Legs – Lunge x15 (2 is 1)
o Run 5 bases (home plate)
o Core – Plank jack shoulder tap x10 (2 count)
o Legs – Burpee x5
o Run 5 bases (home plate)
• Home Plate
o Core – American hammer x30
o Legs – Calf raises x20
o Run 5 bases (1st base)
o Core – Freddie Mercury x20 (2 is 1)
o Legs – Squat x20
o Run 5 bases (1st base)