Field of Dreams (Rolf Park)

1. 

   Anonymous says:

   March 25, 2020 at 10:06 am

   F3 Virtual WebEx Meet
   Q: Rick “Huckleberry” Thielen
   3/25/20 @ 6 a.m.

   PAX:
   Thai Guy
   Stark
   Geppetto
   Ticket
   Mater
   Isosceles
   Huckleberry

   F3 (Fitness, Fellowship and Faith)

   Mission:
   To plant, grow and serve small workout groups for the invigoration of male community leadership.

   WARM UP:

   Each drill for 60 seconds; don’t count reps; focus on form.

   T-Spine Rotation To Downward Dog:
   Start in Merkin position. Keep left leg straight, place right foot outside right hand. HOLD. Lift right hand toward ceiling. HOLD. Return to Merkin position. Then raise butt high. HOLD. Return to Merkin position. HOLD.
   That’s 1 rep. Repeat staring with right leg straight.

   2. Toe-Touch Squat:
   Start standing, feet shoulder-width apart, arms held in front of you. Back flat, bend your knees slightly and hinge forward and touch your toes. Bend at knees to a low squat. Reach arms overhead and stand.
   That’s 1 rep.

   3. Sprint Buildup:
   Start standing. 15 seconds, march slowly in place, lifting each knee as high as you can. Then jog in place for 15 seconds. Finish by speeding up to an all-out sprint for 30 seconds. Aim is to lift each foot up as fast as possible.

   WORKOUT:

   12 BURPEES…

   Dumbbell Deadlift:
   Stand holding dumbbells at your side, feet hip-width apart. Hinge at your hips and push butt backward. Lower torso, pause, then stand up.
   That’s 1 rep.
   15 reps.

   2. Alternating Dumbbell Row:
   Stand holding dumbbells. Hinge at hips with torso parallel to floor. Row the right dumbbell to chest. Lower it and repeat with left dumbbell.
   That’s 1 rep.
   15 reps.

   3. Side Plank Press:
   Start in left-side plank with left elbow on floor and torso and hips tight with dumbbell in front of you. Lift the dumbbell with right hand and press toward the ceiling.
   That’s 1 rep.
   15 reps per side.

   12 BURPEES…

   4. Glute Bridge Floor Press:
   Lie on floor on your back holding both dumbbells, upper arms on floor, elbows bent 90 degrees. Tighten glutes and push butt upwards. Press dumbbells upward, then lower back to starting position.
   That’s 1 rep.
   15 reps.

   5. Split Squat:
   Place right foot on chair about knee height bending knee and step forward with left foot about 18” out. Left leg should be straight. Hold dumbbells at shoulders and bend left knee. Sitting back (right knee will bend nearly touching the floor). HOLD. When left thigh is parallel to floor, stand up.
   That’s 1 rep.
   15 reps per side.

   6. Weighted Hollow Rocks:
   Start lying on back, arms and legs extended and raised slightly off floor and dumbbells in each hand. Butt and abs tight. Rock on butt. 2 rocks are 1.
   That’s 1 rep.
   15 reps.

   12 BURPEES…

   7. Hollow Body Twists:
   Start lying on back, legs extended and raised slightly off floor. Sit in slightly prone position holding both dumbbells. Do Hammers (2 is 1).
   15 reps.

   8. Uneven Weighted Hollow Rock:
   Start lying on back, legs extended and raised slightly off floor and dumbbells in each hand. Butt and abs tight. With one arm extended out to the side and the other arm reaching for the ceiling, rock on butt.
   That’s 1 rep.
   30 reps (15 reps each raised arm).

   9. Hollow Body Hold:
   Start lying on back, arms and legs extended. Tighten abs and butt. Lift legs and shoulder blades off floor. HOLD for 30 seconds. Rest for 10 count between each rep.
   That’s 1 rep.
   10 reps.

   14 BURPEES…(50 Burpee Challenge Completed).

   COOL DOWN:

   15 Prisoner Squats
   15 Prone Snow Angels
   15 Superman’s
   30 Plank with alternating leg raise (15 each leg)

   Circle of Trust:
   Count Off (1-7)
   NOR
   Ask for Announcements and Prayer Intentions
   Prayer

   Concluded at 6:55 a.m.

   #flattenthecurve
   #stayathome
   #socialdistancing
   #washyourhandsoften

   Reply

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