Pride Rock (Pacesetter Park)
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Date/Time
Date(s) - 03/12/2025
7:00 pm - 7:45 pm
The Q:
Mr. Belding
Location
Sylvania Pacesetter Park
Categories
Bootcamp Style Workouts. Lots of lands and lots of possibilities. Meet near field #4 by the gazebo.
Turning it up to level 5.5
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC Simmons
Pax: Brita, Speedo, Pixar, Mr Belding, Bagels, Mickey, Cobra Commander, Bob Vance Vance Refrigeration, Crane
Warm Up; 15 SSH, 10 in cadence Burpees, 10 Michael Phelps
The Thang
Mosey over to picnic tables and perform 10 decline Merkins, side plank on left with foot on bench and forearm on ground as points of contact, flip to right side and hold side plank. Lay on back with heels on bench arching back. A great isometric hamstring exercise.
10 more decline merkins.
20 (2:1) in cadence toe taps on the bench. Repeato.
Mosey back to the white board. Partner up
1 Pax member jogs clockwise in circle while other jogs counter clockwise until they meet in the middle. Perform 5.5 partner merkins.
Continue the jog until meet up on the other side of the circle. 11 partner merkins.
Continue this sequence with reps of 16.5, 22, 27.5
Next exercise:
(2:1) Air press using the above sequence of 5.5, jog, 11, jog, 16.5 jog, 22 jog, 27.5 jog
Lt Dans
BBSU
Circle up, Our six was Cobra Commander!
Announcements and Prayers.
END.