Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 03/04/2020
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.
3/4/20
AO – Pride Rock
QIC – Rubble
F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Core Principals
Free of charge
Open to all men
Held outdoor, rain or shine, heat or cold
Peer led in a rotating fashion with no training necessary
End with a Circle of Trust (the “COT”)
PAX (15) – Mickey, Trojan, Houdini, Colonel, Sipe, Gadget, Scrum, Mr. Belding, El Chappo, Tweety, Goose, Beaker, Bagels, Hedgehog, Rubble
“Get Stronger”
Warm up with SSH IC.
Session 1:
Goal – Burn out slow twitch muscle fibers and then complete a complementary exercise requiring the same muscle group but recruit fast twitch fibers.
Split into two teams to complete a Four Station Circuit.
Station 1 Merkins increasing with each full rotation 10/20/30/40
Bear crawl to Station 2
Station 2 Squats increasing with each full rotation 15/25/35/45
Sprint to station 3
Station 3 Hip Escape increasing with each full rotation 10/20/30/40
Crab walk to station 4
Station 4 Skater jumps increasing with each full rotation 10/15/20/25 (2is1)
Karaoke back to Station 1
Session 2:
Team Competition
Two teams completed a series of sprint work requiring fine motor skills by picking and placing whiffle balls on cones. Followed up by a sprinting with a weighted object for a distance of approximately 40 yds. While one team member was sprinting the remainder of the team did 5 reps of all exercises from Session 1. Completed two times.
COT
The 6 “Gadget” Don’t ever stop working out and don’t get old.
Announcements
Prayer intentions
Thank you for the opportunity to lead. Burn the Ships
Rubble