Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 11/06/2024
7:00 pm - 7:45 pm
The Q:
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
F3 Workout 11/6/24
Q – Bagels
Pax – Wooderson, Shooter, Speedo, Yeast, Belding, Simmons, Gadget, Bagels
• 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 Squats x20
• Tabata workout 40 seconds on, 15 seconds off
o LBC
o Squat
o Side Plank
o Calf Raise
o Merkin
o SSH
o Donkey Kick
o Mountain Climber
o Run to stop sign and back
• Repeat 3 more times
• COT