Rolf Park (Field of Dreams)

1. 

   Anonymous says:

   January 23, 2019 at 11:41 am

   1/23/19
   Rolf Park – Field of Dreams
   Beatdown – “25 or 6 to 4”
   Q – Hedgehog
   PAX (12) – Geppetto, Bambi, Sideshow, Landslide, Huckleberry, Mile High, Lavar, Woodstock, Bourbon, Dutch, Tupac, Hedgehog
   Weather – MISERABLE (cold, rain, sleet, slush, ice)……..just the way we like it !!!

   F3 core principals

   Warm-up – 25 SSH in cadence

   The Thang: “25 or 6 to 4”

   25 burpees / 6 BBSUP / 4 suicides
   25 BBSUP / 6 burpees / 4 suicides

   25 Lt. Dan’s / 6 MC (2 is 1) / 4 cone bear crawl
   25 MC (2 is 1) / 6 Lt. Dan’s / 4 cone bear crawl

   25 flutter kicks (4 is 1) / 6 shoulder taps (2 is 1) / 4 cone lunge and back
   25 shoulder taps (2 is 1) / 6 flutter kicks (4 is 1) / 4 cone lunge and back

   25 burpees in cadence
   25 Lt. Dan’s

   Partner up
   Merkins – 25 down
   one pax performs 25 merkins while the other pax rests / switch……etc.
   25 – 21 regular
   20 – 11 wide
   10 – 1 diamond

   Total – 325 (unfortunately we ran outta time before any team could finish)

   Note**** I’m pretty sure Woodstock has been pounding out merkins since birth – #pushupbeast

   Countorama, Nameorama, know the six (Mile High), announcements, prayer intentions

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