Pacesetter (Pride Rock)

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Date(s) - 11/15/2017
7:30 pm - 8:15 pm

The Q:
Mickey and Brita

Sylvania Pacesetter Park



1 reply
  1. Kevin "May Lou" Kudro
    Kevin "May Lou" Kudro says:


    10 brave PAX members battled the mud and darkness that is Pride Rock – Colonel, Mr. Belding, Britta, Mary Lou, H2, Ladybug, Mickey, Bagels, Mercy, Pixar, (if anyone finds a Fitbit watch at the Rock it’s Pixars!) Thanks to those that came out for my VQ tonight, it was an honor to lead this great group of men!

    Warm Up:
    In Cadence – 3 count
    15 – Side straddle hops
    15 – Mountain climbers
    15 – Flutter kicks
    10 – Merkins

    Move over to the soccer field

    Waterfall Suicides:
    On Soccer field start at goal line – sprint to first light marker (15 yards) then back to endline-10 burpees, sprint to second light marker (30 yards) , then back to end line – 9 burpees, sprint to third light marker (45 yards), then back to end line – 8 burpees…..down to zero.
    Repeato with Merkins, then with plank jacks

    Bermuda Triangle:
    3 light markers approx. 30 yards apart in shape of a triangle. One burpee at first light marker and bear crawl to second light marker, 2 burpees and bear crawl to third light marker, 3 burpees and bear crawl back to first light marker. Repeat 3X

    On your six – feet elevated at six inch hold – spell out the alphabet with your feet. All capital letters preferred.

    Howling Monkeys:
    Circle up – get in monkey humper position. First person does ten monkey humpers followed by the next person and so on. Hold on to your ankles the whole time. (Good thing it was dark outside, would be awkward to witness this) Repeat 2 rounds.


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