Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 05/22/2024
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.
Beautiful Wednesday
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: Mr. Belding, Chop Shop, Goose, Summit, Shooter, Speedo, FNG (Trike), Flush, Koresh
Warm Up:
15 SSH
Stretching the Hamstrings
Michael Phelps
The Thang
Mosey over to the little hill that divides the playing field
Then run from one side of the hill to the other where cones were set up doing 10 reps of the following exercises. One exercise per cone in cadence
Air press
Decline Merkins
Incline Merkins
Superman
BBSU
Partner Merkins
Carolina dry dock
Side plank
Hello Dolly
Smurf jack
Jane fonda.
Run back to start and repeat this time with 12 reps then 14 reps then made it thru halfway with 5 reps
Circle of trust
Our 6 was Goose, We named an FNG today Trike. HC by Chopshop (his son)
Announcements
Prayers
END.