Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 01/08/2025
7:00 pm - 7:45 pm
The Q:
Mr. Belding
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
Giddy up!
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, Brita, Bagels, Goose, Mick
Warm up: SSH, Michael Phelps, mosey
The Thang
A series of Air presses around the cul-de-sac with running and burpees starting at 20 and working our way down in cadence to 2
Then run to the pavilion and do some Ab work with partner leg throws starting at 1 set of 15 the first time thru and then 2 sets the 2nd time
Then Suicide Merkins starting at 10 and working our way down to 2. Then back to the pavilion to do 2 sets of partner leg throw and 1 set of step ups.
Another set of suicide merkins
Back to pavilion with star man, LBC, 1 set of step ups and one quick action set of step ups in cadence.
Final set of suicide jump squats
Back to pavilion for a quick cool down.
END
COT, our 6 was Bagels, announcements and prayers