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