Pacesetter (Pride Rock)

1. 

   Anonymous says:

   October 11, 2017 at 9:56 pm

   10/11/2017 PrideRock Backblast:

   PAX: Ozzie, H2, Nails, Splinter, Nails, Brita

   Q: Brita

   Cold Rain, wind, darkness, honor, pride, and the Freedom of the Flag met the men of PrideRock this evening. The 5 core principles, recognition of God, the Flag, Our Country, and Freedom.

   THE THANG:
   4 rounds of 7 exercises with (2) 50 yard sprints after each round and a bonus round.

   Round 1: 10 reps/each — No break between sets
   10 merkins, 10 air squats, 10 burpees, 10 crossover LBC (10/side, elbow to opp knee), 10 crossover Mt. Climbers (knee to opp. elbow), 10 Sphinx to plank, 10 toe touches, 2 50 yd sprints

   Round 2: 15 reps/ea — 5 sec break between sets
   15 merkins, 15 air squats, 15 burpees, 15 crossover LBC (15/side, elbow to opp knee), 15 crossover Mt. Climbers (15/ea. knee to opp. elbow), 15 Sphinx to plank, 15 toe touches, 2 50 yd sprints

   Round 3: 20 reps/ea — 10 sec break between sets
   20 merkins, 20 air squats, 20 burpees, 20 crossover LBC (20/side, elbow to opp knee), 20 crossover Mt. Climbers (20/ea. knee to opp. elbow), 20 Sphinx to plank, 20 toe touches, 2 50 yd sprints

   Round 4: 25 reps/ea — 15 sec break between sets
   25 merkins, 25 air squats, 25 burpees, 25 crossover LBC (25/side, elbow to opp knee), 25 crossover Mt. Climbers (25/ea. knee to opp. elbow), 25 Sphinx to plank, 25 toe touches, 2 50 yd sprints

   BONUS:
   With only 5 min remaining the Q pushed the PAX to do 30 Burpees and followed by 2 more 50 yd sprints

   Count-o-rama and Name-o-rama completed. COT included prayers for patience, building stress in our lives, and to remember the small things, Romano and his wife, cancer victims and their families, and to remember the Flag and our current and past military personnel that afford us our freedom.

   Always a pleasure to lead the men of F3.

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