Pacesetter (Pride Rock)

1. 

   Anonymous says:

   January 25, 2018 at 4:42 pm

   1/24/2018
   Pride Rock (Pacesetter)
   Pre-Beatdown run
   Q- Hedgehog
   Pax – Flo, Mary Lou, Sipe, Tupac, Bullwinkle, Bagels, Hedgehog
   FNG – Mike “Bullwinkle” Walkovich (EH’ld by Hedgehog)

   FNG into circle center – introduce to Pax
   F3 core principals

   The Thang
   3.6 mile run (9:44 pace0

   COT – countorama, FNG “Bullwinkle”, nameorama, know your 6 (Bagels), prayer intentions

   1/24/2018
   Pride Rock (Pacestter)
   There’s no “I” in Team beatdown
   Q – Hedgehog
   Pax – Flo, Gadget, Axis, Bagels, Tupac, H2, Mr. Belding, Mickey, Colonel, Sipe, Bullwinkle, Hedgehog
   FNG – Justin “Axis” Mildenstein (Eh’ld by Hedgehog)

   FNG into circle center – introduce to Pax
   F3 core principals
   25 SSH in cadence
   Mosey over to the playground

   The Thang (1000 reps) while listening to 70’s funk tunes
   Divide into (3) teams of 4
   Teams – 100 pull ups
   Pax – 10 SSH in cadence
   Re-divide into (4) teams of 3 …because the Q sucks at math !!!
   Teams – 200 reverse lunges
   Pax – 15 SSH in cadence
   Teams – 300 merkins
   Pax – 20 SSH in cadence
   Teams – 400 air squats
   Pax – 25 SSH in cadence

   Team ab workout (all exercises 1 minute work with 30 second breather)
   one Pax planks
   one Pax mountain climbers
   one Pax LBC’s
   switch until each Pax completes all 3 exercises

   Team crawls (125 feet between light pole and median)
   one Pax from each team at a time
   bear crawl down
   bear crawl back
   crawl bear down
   crawl bear back
   two-man carry heaviest Pax on team down and back

   mosey back to COT area

   COT – countorama, FNG “Axis”, nameorama, know your 6 (Mr. Belding), prayer intentions

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