Pacesetter (Pride Rock)

1. 

   Chris Bosinger says:

   October 19, 2017 at 8:59 am

   Pride Rock 10/18/17
   Posted: Brita, Ladybug, Stamper, Pixar, El Chappo, Pink panther, Gadget(Respect), H2 , the Rockette, nails, Mercy, and Mickey.
   5 principals of F3
   The Thang:
   25 side straddle hops
   10 side stretches
   10 leg stretches
   Mosey over to the field for BLIMPS
   (Burpees 10) run to other side of the field (10 more Burpees)
   (Lunges 20) run to other side of the field (Lunges 20)
   (Imperial Walkers 30)………(Imperial Walkers 30)
   (Merkins 40)……..(Merkins 40)
   (Plank Jacks 50)…….(Plank Jacks 50)
   (Squats 60)…….(Squats 60)
   Mosey to other side of the field
   Bear crawl back and forth on field with a push up on each side. Starting at one merkin all the way to 10 merkins.
   Mosey to playground for Pull ups and leg raise ab workout ( 30 pullups, 50 mountain climbers, 30 leg raise ab crunches) Saw El Chappo Pixar and the Panther killing themselves to be the best version of themselves.
   Sprint field with a push up on each side. Starting at 1 and again finishing at 10. (H2 Inspired)
   Finish with 6 minutes of Mary
   Partner sit ups 25
   Bicycle 25 each leg
   Flutter Kicks 25 each leg
   Push up burnout
   90 sec plank
   COT
   Prayer Intentions
   Closing Prayer
   Thanks to the men that showed up and showed out. You are a little stronger today. What a gorgeous night and no better way to celebrate it than by working our butts off. F3 at its finest. Thanks to Pixar, Nails, and Brita who were pushing people with positive encouragement all night .

   Reply
2. 

   Jason "Ticket" Ziegler says:

   October 22, 2017 at 9:17 pm

   Posted on behalf of Mickey

   Pride Rock 10/18/17
   QIC: Mickey
   PAX: Ladybug, Brita, Mickey, Gadget, Nails, El Chappo, Pixar, Pink Panther, Stamper, The Rockette, Mercy, H2

   5 principals of F3

   The Thang:
   25 side straddle hops
   10 side stretches
   10 leg stretches
   Mosey over to the field
   Blimps
   (Burpees 10) run to other side of the field (10 more Burpees)
   (Lunges 20) run to other side of the field (Lunges 20)
   (Imperial Walkers 30)………(Imperial Walkers 30)
   (Merkins 40)……..(Merkins 40)
   (Plank Jacks 50)…….(Plank Jacks 50)
   (Squats 60)…….(Squats 60)
   Mosey to other side of the field
   Bear crawl back and forth on field with a push up on each side. Starting at one merkin all the way to 10 merkins.
   Mosey to playground for Pull ups and leg raise ab workout ( 5 each set, finishing up to 50 total)
   Finish with 6 minutes of Mary
   Partner sit ups 25
   Bicycle 25 each leg
   Flutter Kicks 25 each leg
   Push up burnout
   90 sec plank

   Reply

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