Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 12/22/2021
7:00 pm - 7:45 pm
The Q:
Speedo
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
12/22/21
Pride Rock (Pacesetter)
“Blue Collar Man”
Q – Hog
PAX (9) – Sideshow, Speedo, Simmons, Bagels, Mr. Belding, Trojan, Brita, Hedgehog, Jake the Snake
F3 core principals
Warm Ups: Imperial Walkers, Windmills
The Thang:
Pair up: one pax runs the drivway circle to Sylv-Met and back while the other pax performs block exercises
Curls x 10
Swings x 10
OH Presses x 10
Rows x 10 (5 each)
Arm Raises x 10
Tricep Ext x 10
When the runner arrives back to the start, he planks while the block guy farmer carries around the small driveway circle.
Switch & Repeato x 30 minutes
Finisher:
50 LBC’s OYO
20 Merkins in cadence
75 LBC’s OYO
25 Merkins in cadence
100 LBC’s OYO
30 Merkins
75 LBC’s OYO
25 Merkins in cadence
50 LBC’s OYO
20 Merkins in cadence
COT: countorama, nameorama, 6 – Bagels, announcements, prayer intentions