Pacesetter (Pride Rock)

1. 

   Jared Helton says:

   October 25, 2017 at 9:49 pm

   10 Brave Pax posted for a Wednesday Evening Beatdown at Pride Rock (Pacesetter). The mumblechatter was solid as Brita came in with his well traveled and always ready to be planted Shovel Flag! Mickey was doing pre-beatdown pull-ups for fear the Q may bring an insufficient effort and Klinger was silently praying Colonel wouldn’t notice his arrival and ignore him the entire 45 mins (No such luck…)

   PAX: Gadget, Mickey, Brita, Klinger, Ladybug (he’s back!), H2, Pink Panther, Colonel, Nails, Sipe (sweatshirt, disappointingly with sleeves)
   QIC: Colonel

   The Thang:

   All 10 pax were discussing Ozzie’s grumblings that this AO was set up to be more of a run based AO and has since turned into a beatdown… With respect to Ozzie we went for a little more than a 1/2 mile run around the soccer fields. stopped ~62.4% of the way around and bear crawled ~soccer field width and then ran back to the useless “fitness” equipment near the shelter.
   10 stations were set up:
   1) Sit-ups
   2) Bear Crawl ~50 yards
   3) Lunges w/ 40lb Sandbag overhead ~50 yards and then run back with 40 lb SB
   4) 40 lb Dumbbells Farmer Walks
   5) Pull-ups
   6) Decline Merkins
   7) 25 lb Dumbbell Thrusters
   8) 60 lb Sandbaq Squats
   9) 35 lb Kettlebell Swings
   10) Flutter Kicks w/35 lb Rucksack held high
   Each pax went through each station and did exercises to failure and beyond with the timer being the pax doing lunges down and running back then switch.

   Pax then ran through softball fields that were well lit so Mickey could let the middle-aged softball players know what they obviously do not know – “F3Toledo bro – Look it up and Show up” Run was ~0.62985 miles

   Circled up and each pax member got 45 seconds to step in the center of the circle and lead an exercise of their choice:
   Pink Panther – Merkins
   H2 – American Hammers
   Gadget – Shoulder Air Press – he called it that 1/2 way through it would suck and it did at exactly halfway…
   Ladybug – Trap Squeeze Plank
   Nails – Leg Holds
   Sipe – double leg oblique crunch
   Klinger – Imperial Walkers
   Brita – wanted more than 45 seconds to do 20 burpees – we did 45 seconds and got to 13 burpees
   Mickey – Up and Down Merkins – up down with 1 merkin, up and down 2 merkin etc until we got to 5 merkins

   COT:
   Prayers for Brita’s dad as he continues battling, Kiki, Bluto’s dad, Pax that are traveling and for a big turnout this weekend for Q school. As always prayers that we continue to be stronger for all in our life – M’s, 2.0’s, friends, as leaders, etc.

   Thank you for the opportunity to lead tonight Brita and Mickey – great AO, awesome night and just like its great to start our days with F3 it is awesome to finish a day with my F3 brothers in fellowship and getting a good beatdown! Thank you to the 9 men that gave a strong effort tonight and posted!

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