Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 01/13/2021
7:30 pm - 8:15 pm
The Q:
Brita
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
1/13/21
Pride Rock (Pacesetter)
“Uncle Nearest (Merlot’s VQ)”
Q – Merlot
PAX (27) – Sipe, Beaker, Tweety, Chanel, Mr. Belding, Simmons, Colonel, Bluto, Jeter, El Chapo, Wall-E, Thai Guy, Brita, Bagels, Hedgehog, Moana, Gadget, Pinewood, Goose, Dollywood, Mickey, Pixar, Irish Springs, Steel Mule, Jake the Snake, Doubtfire, Merlot
F3 core principals
Warm up – 15 SSH’s in cadence. (Thank God Klinger wasn’t there. The cadence was a disaster, but definitely a learning experience.)
The Thang: 15’s
4 separate stations. Each had cones set approx. 25 yards apart. Pax split into 4 groups and sent to their respective stations. Groups would workout at their station for 8 minutes then rotate to the next station.
Station 1 – 14 Lt. Dans, run 25 yards, 1 curl with block, run 25 yards back to start, 13/2, 12/3, etc.
Station 2 – 14 merkins run 25 yards, 1 overhead press with block, run 25 yards back to start, 13/2, 12/3, etc.
Station 2 – 14 burpees, run 25 yards, 1 goblet squat with block, run 25 yards back to start, 13/2, 12/3, etc.
Station 4 – 14 crunchy frogs, run 25 yards, 1 bent over row with block, run 25 yards back to start, 13/2, 12/3, etc.
COT – countorama, nameorama, know the 6 (Bluto), announcements, “the story of Uncle Nearest”, prayer intentions
Move to the shelter for a shot of Uncle Nearest 1856 Tennessee whiskey