Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 03/20/2024
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.
My block is my friend
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC Simmons
PAX: Speedo, Mr. Belding, Wooderson, Goose, Bagels, Yeast, Simmons
Warm up: 15 in cadence SSH
Mosey with some high knees, butt kickers etc
The Thang
Partner 1 carries his block 25 yards then with his partner at the start line does 30 Curls.
Partner 1 leaves block and runs back to start line whilst partner 2 runs 25 yards to find his partners block. They again do 30 curls
This cycle is repeated for
Over head press
Skull Crushers
Intermission: 10 burpees with 30 SSH in cadence
The cycle is repeated for
30 BBSU
30 Klinger Kicks (2:1)
30 Budda Crunches
Intermission 10 Burpees with 30 SSH in cadence
The cycle is repeated for
30 Block Merkins
30 Block Pull
30 Block Squats
Circle up with ACDC Thunderstruck doing superman hold or high plank hold every time the word Thunder is spoken
Six: Mr. Belding
Announcements
Prayers
COT.