Pacesetter (Pride Rock)
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Date/Time
Date(s) - 05/08/2019
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.
Pride rock
Q Mickey
Pax Brita , Mary Lou , FNG ( air bud) , Minnie , Froman , Chapo , Pixar , billy bob , bagels , goose , Bluto, Klinger, Oz , Drago , snake , Houdini, link, Mickey , sipe , gadget
Stations with 4 guys 10 of each repeato
Legs
Squats (plate over head 25 )/ jump lunges / leg lifts ( 25 plate over head) / bear crawls to cone and back
Chest
Regular Merkins / wide merkins / diamond merkins / chest flys ( 20 s and 30 s weights)
Arms
Dumbbell curls (20s 35s)/ bar curls (bar) / dips (bench ) / tricep extensions (20lb dumbbells )
Back
Pull-ups / lat flys (dumbbells 20’s aNd 35s) / chainsaws(60) / dead lift (60 and 40)
Shoulder
Arnold Press (20s 30s) / side flys (20s 30s) / straight extensions ( 15s aNd 20s )/ upright rows ( 15 and 20s)
Abs
Freddie mercuries (4 count) / American hammers (4 count) / Klinger kicks (4 count) / big boy cross sit-ups (10 straight )
Cardio
Jump rope (till burpees finished) / burpees (10 straight ) / Cross Jabs (4 count) / standing climbers (4 count)
Cot
Great job men