Powerhouse (Promenade Park)
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Date/Time
Date(s) - 12/17/2024
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.
F3 Hit the Deck the Halls
Count 9
Pax Wilson, T-Rex, The Situation, Nougat, Bobby, Mr. Rogers, Bull, Spotted Cow, Paddleboat (Q)
6 from Bull was a lot of thanks for the men who are part of the group
This Christmas themed workout was completed to the Home Alone soundtrack.
The robot overlords have provided us with a song (found below the beat down outline) inviting our participation in this mythical Christmas cult classic inspired beat down.
The Warmup
ssh, abe vagoda, arm circles (for a while to loosen up shoulders for planking), chain breakers
The Workout:
We moseyed to the light tunnels.
At the south end we had three exercises: Merkins, Shoulder Tap Plank Jacks, Squats
In the middle of the two tunnels we had: Carolina Dry Docks, Ankle Grinders, Tuck Jumps (knees to chest)
On the north end of the tunnels we had: Mike Tysons, Nolan Ryan’s, Apolo Ohnos
Between each station pax moved in whatever fashion they desired, jog, karaoke, high knees, butt kickers, backward run, etc.
Started with five of each exercise at each station (south, middle, north), then mosey back to the south end, ten, fifteen, twenty, fifteen, ten, five. For additional fun we had a three minute timer going and whenever it went off we hit the deck with three burpees.
Circle of trust took place in the lit up ornament.
Come on, fellas, it’s that time of year,
Grab your sneakers, spread some cheer,
No weights, no gear, just you and me,
In the morning gloom, let’s feel the glee.
Hit the deck, the halls are calling,
Sweat and joy, the snow is falling,
Move your feet, let’s get the spirit flowing,
Christmas cheer, our hearts are glowing.
Jumping jacks and merry squats,
Push-ups, planks, give it all you’ve got,
At Powerhouse, we’ll make some noise,
Feel the burn, embrace the joys.
Hit the deck, the halls are calling,
Sweat and joy, the snow is falling,
Move your feet, let’s get the spirit flowing,
Christmas cheer, our hearts are glowing.
Deck the halls with boughs of holly,
Join the fun, let’s all be jolly,
Christmas lights, so bright and clear,
Feel the magic, feel the might, right here.
Hit the deck, the halls are calling,
Sweat and joy, the snow is falling,
Move your feet, let’s get the spirit flowing,
Christmas cheer, our hearts are glowing.
So come on down, don’t miss the fun,
At Powerhouse, our workout’s just begun,
Hit the deck, let’s make it clear,
Merry Christmas and a Happy New Year!