Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 08/04/2021
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.
F3 Workout 8/4/21
Q – Bagels
Pax – Mayor, Gadget, Shooter, Ollie, Thong Song, Jake the Snake, Sipe, Mickey, Mr. Belding, Trojan, Picasso, Pikachu, Doubt, Brita, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop 2 minutes to song #1
• 4 Stations. Rotate through the exercises at each station until the song ends, then switch. 12 songs total, 3 visits to each station.
• #1
o Burpees x5
o LBC x20
o Squats x10
• #2
o Merkins x10
o Big Boy Sit-up x10
o Lunge x10 (each leg)
• #3
o Block curls (or dumbbell) x10
o Donkey kick x10
o Legs to heaven x10
• #4
o Shoulder tap plank jack x10 (2 is 1)
o Mountain climber x10 (2 is 1)
o Freddie Mercury x10 (2 is 1)