Powerhouse (Promenade Park)
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Date/Time
Date(s) - 12/31/2024
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.
Finishing move
Pax: Bull Q, Nougat, Belding, Wilson, Mr. Rogers, Vance Refrigeration, Wild Sprayer, Trex
Warmarama:
10 Abe Vigotas
10 Grass Grabberz
10 Burpees
The thang:
Group exercises with a timer
Pax performed exercises while a Timer pax performs one of the following.l:
1. Ruck: 180 squat with Rucksack the length of the field followed by 3 thrusters and back.
2. Block: Rifle carry the length of the field followed by 3 thrusters
3. Run: down the stairs to the ornament and do 3 burpees
Exercise List
1. Merkins
2. Squats
3. X factors
4. Swimmers
5. Dips
6. Glute Bridges
7. V Ups
8. Archer pulls (Band)
9. Incline Merkins
10. BSS
11. Bird Dogs
12. Curls (Band)
13. Good Mornings
14. Leg Raises
15. Lat pulls
16. Hollow hold
17. Upright row (Band)
18. Calf raises
19. Plank Leg Lifts
20. shoulder press (Band)
Next, Pax circled up and each pax lead their finishing exercising in cadence for 5-10 reps.
COT (Cheers)