Pride Rock (Pacesetter Park)

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Date/Time
Date(s) - 01/15/2020
7:30 pm - 8:15 pm

The Q:
Brita

Location
Sylvania Pacesetter Park

Categories

Tags:
boot camp, Sylvania


Bootcamp Style Workouts.  Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.

 

2 replies
  1. Minnie
    Minnie says:

    Started a minute late due to Colonel showing yo whenever he feels like it.
    Reviews 5 core principles and warmed up w side straddle hops and imperial walkers (both IC).
    After getting the attention of this ragtag group of degenerates we took a warm up mosey lap.
    Theme of the workout was volume. Q would call 2 exercises and we would repeat For a pre determined number of sets every minute on the minute. Calf raise or butt kick until timer rang for next set. After those sets were completed, we would form two even lines and take an Indian run lap where the last man would sprint a 25 lb plate to the front. From there it would be passed to the back until it reached the end again.
    First pair was diamond merkins and 3 count squats. 10 reps of each for 5 sets.
    Lap
    Second pair was military merkins and narrow squats 10 reps of each for 5 sets.
    Lap
    Third set was shoulder press w coupon (10 reps) and bent over row w coupons (15 reps) for 5 sets
    Lap
    Fourth set was regular merkins and squat jumps. 8 reps times 8 sets
    Lap
    Last pair was wide merkins and sumo squats 12 reps of each times 5 sets.
    Finish
    Count o rama: 16
    Name o Rama:
    Colonel
    Brita
    Chapo
    Trojan
    Hedgehog
    Belding
    Goose
    Otto
    Pacer
    Jake the snake
    Tweety
    Mick
    Bagels
    Link
    Ozzie
    Minnie (Q)

    The only serious parts of the workout were Oz and Chapo playing grab ass (wrestling) and Belding’s 6. He spoke on having like minded men surrounding you to push you to be better.
    I shared the most profound thing Mick has ever told me which was surround yourself with people who would make and laugh at the same jokes you told as teenagers.
    Ended with announcements and prayers.

    Respect to Brita and the pride rock crew for building something special. The AO embodies the best of F3.

    Reply
  2. Moana
    Moana says:

    1/22/2020 beatdown
    Q: Moana

    Pride Rock PAX: Brita, Mickey, Goose, Ozzie, El Chappo, Pacer, Smails, Hedgehog, Link (the 6), Klinger, Pixar, Tweety, Trojan

    Warm up: SSH

    Lap 1
PUSHUPS ==> JOG 200 METERS ==> PUSHUPS ==> JOG 200 METERS
    Lap 2
PUSHUPS ==> SPRINT 100 METERS ==> WALKING LUNGES ==> PUSHUPS ==> SPRINT 100 METERS ==> WALKING LUNGES 

    Lap 3
PUSHUPS ==> SPRINT 100 METERS ==> WALKING SLIDE SQUATS ==> PUSHUPS ==> SPRINT 100 METERS ==>WALKING SLIDE SQUATS 
Lead with the right leg the first time you do the walking slide squats, and the left leg the second time you do them.
    
Lap 4
SPRINT / JOG 400y
    Lap 5
PUSHUPS ==> JOG 200 METERS ==> PUSHUPS ==> JOG 200 METERS
    Lap 6
PUSHUPS ==> JOG 200 METERS ==> PUSHUPS ==> JOG 200 METERS

    COT

    Reply

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