Powerhouse (Promenade Park)
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Date/Time
Date(s) - 08/13/2024
5:30 am - 6:15 am
The Q:
Paddleboat
Location
Promenade Park
Categories
Bootcamp style workout that uses various parts of Promenade Park. Free street Parking on Summit, Jefferson, or Water St.
Q -,Dauber
PAX -,Paddleboat, Nougat, Dr. Banner, Mr. Rogers, Ricky Bobby
Flawless execution of the Spiel followed by some SSH in cadence and Cody Markus ( a real shoulder burner)
Warm up song : 1 of the following: Merkin, Squat, Lunge, 5 second plank going in near slow motion. When circuit is completed add a rep ( 5 more seconds on plank) until song is over.
We did 3 sets of 8 for each circuit running to the cams and back after each set
Curl/ Squat/ Big Boi
Press/ 1 Leg RDL/ Klinger Kicks
Triceps/ Lunges/ Superman
Shoulder raise/ swings/ LBCs
Most in this crew got extra credit before the time was up.
NoR, CoR, Pass the Duchy ( say something nice about the PAX on your right.