Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 06/22/2022
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.
Shady
Pax(10): Simmons, Nails, Palin, Speedo, Drago, B-Rad, Sipe, Jake the Snake, Koresh, Trojan(Q)
Warmup: 15 SSHs, 12 Windmills in cadence; arm circles and Michael Phelps OYO
Thang: Tabata structure beatdown with each cycle being eight 20-second intervals with 10 second rest in between. After each cycle, PAX engaged in active recovery via suicides (sprint to cone, backward sprint back to three different distances). PT for each cycle was as follows:
1) Curl and press (using block, dumbbells, or ruck plate)
2) Edward Scissorlifts (ab scissors with a leg lift)
3) Two-Step Squats (squat with legs together, wide squat, repeato)
4) Cross Climbers
5) Side-to-Side Merkins (Merkin, slide weight to other side, repeato)
6) Thrusters
CoT: Drago was our 6 and spoke about his time in F3, beginning as a way to spend time with his dad as a teenager and now to him attending beatdowns on his own as a young man. Announcements for our Colonel convergence on Saturday at the Fuse and July 23rd volunteer opportunity to work the Mud Hens concessions to benefit Aurora House. Prayers for all those suffering around the world and gratitude for the ability to get out and suffer together.