Pride Rock (Pacesetter Park)

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Date(s) - 03/04/2020
7:30 pm - 8:15 pm

The Q:

Sylvania Pacesetter Park


boot camp, Sylvania

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


1 reply
  1. Anonymous
    Anonymous says:

    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.


    The 6 “Gadget” Don’t ever stop working out and don’t get old.
    Prayer intentions

    Thank you for the opportunity to lead. Burn the Ships



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