Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 03/10/2021
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.
3/10/21
AO – Pride Rock (Pacesetter)
Q – Hedgehog
“Don’t Look Back”
PAX (17) – Brita, Irish Springs, Smails, Pinewood, Dennis Kennedy (FNG), Dollywood, Goose, Chanel, Walid, Speedo, Trojan, Bluto, Jake the Snake, Bagels, Mickey, Gadget, Hedgehog
Welcome to our FNG Dennis “Kwame” Kennedy
F3 core principals
Warm ups – SSH, Side lunges, Windmills
The Thang: “Don’t Look Back”
4 lights set in a large square approximately 120 feet apart. 1 light set in the dead center. Partner up.
4 stations
(1) – 30 burpees, 30 Lt. Dans, 30 Maginess merkins
(2) – 50 BBSUP’s, 50 diamond merkins, leg throws (25 each pax)
(3) – 75 squats. 75 Mt. Climbers (2 is 1), 75 shoulder taps (2 is 1)
(4) – 100 merkins, 100 flutter kicks (2 is 1), 100 OH presses
After completing each station, one pax bear crawls to the center light while the other lunge walks. Switch and head to the next station. After completing one round of all stations, run 4 laps around the outside of the lighted square. REPEATO
COT – countorama, nameorama, know the 6 (Goose), FNG “Kwame”, announcements, prayer intentions