Field of Dreams (Rolf Park)

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Date(s) - 03/18/2020
5:30 am - 6:15 am

The Q:

Rolf Park


boot camp, Maumee

1 reply
  1. Lonzo
    Lonzo says:

    Went through the 3F’s, mission and principles
    PAX: Popeyes, Rango, Mile High, Woodstock, Huckleberry, Geppetto, Lonzo-Q

    Warm Up
    10 wind mills in cadence

    The Thang –
    1/2 Burpee Test, 5 Minutes of just Burpees
    Mosey .5 mile

    Half Murph PT
    Complete 50 pullups, 100 Merkins,
    and 150 Air Squats

    If you do not have an area for pullups, do 100 bent over rows with weights or cinder block.

    20 Flutter kicks 2 is 1
    20 Calf raises 2 is 1

    Keeping up with M
    FIA “Nettle” workout to song “who run the world”
    Air Squats for entire song, Burpee when they say Girls. I think everyone loved it.

    Godzilla song by Eminem
    Calf Raises until fast part at the end about 3 minutes
    Merkins as fast as possible about 40 seconds

    Ended in distant COT with several prayer requests including prayers for Bongo and Hazmat’s families.


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