Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 07/10/2019
7:30 pm - 8:15 pm
The Q:
Brita
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
7/10/19
Sledding at Pride Rock @ Pride Rock
Welcome
FNGs – 2
Q – Bullock
PAX – Poodle, Brita, Savior, Gadget, Jimmy Dean, Billy Bob, Tupac, Jake the Snake, Doyt, Dauber, Trojen, Mary Lou, Dr. Nick, Dollywood, Razorback, Pixar, Froman, El Chapo, Mr. Belding, Scrum, Tucky, Goose, Coronel, Simmons, Check Mate, Drago, Ozzie, FNG – Sugar (Dollywoods son), FNG – Wild Sprayer (Headlocked by Dauber)
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
• Free of charge;
• Open to all men;
• Held outdoor, rain or shine, heat or cold;
• Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
• End with a Circle of Trust (the “COT”)
Warmed up with a jog around a soccer net about 50 yds away, came back and circled up, did a quick stretch and counted off into groups of 3.
1st Group started on the pull sled
2nd Group started on the two man sled
3rd Group started at the one man sled
One (or Two) PAX would push/pull sled while others in the group would be doing the exercies, once the sled was back the next PAX would use the sled.
Pull Sled – sled with 55 lbs of weight, put strap around upper body and run around cone 30 yds and back.
-Carolina Dry Docks (15)
-Horsey Ups (15)
-Freddy Mercury 2 is 1 (15)
– Triple Merkin Burpee (5)
-Calf Raises (20)
-Mountain climbers 2 is 1 (15)
Two Man Sled – with a partner, push sled 30 yds and back
-Merkins (15)
-Squats (15)
-Big Boys (15)
-Crucible Merkins (15)
-Lunges 2 is 1 (15)
-LBCs (15)
One Man sled – sled with 90lbs, push around sled 20 yds and back
-Wide Merkins (15)
-Monkey Humpers (15)
-Plank Jacks 2 is 1 (15)
-Diamond Merkins (15)
-Lt. Dans (10)
-Flutter Kicks 2 is 1 (15)
Each Station was 3 minutes with a 1 minute recovery between each station
Went through each station 3 times for a total of 9 rounds
Came into Circle
Asked Dauber to teach the Sylvania PAX Burt Reynolds for about 1 minute
COT
Count O Rama
Name O Rama
6- Dauber
FNGs- Sugar (Dollywoods 10 yr old son), Wild Sprayer (Headlocked by Dauber)
Announcements
Intentions / Prayer