Field of Dreams (Rolf Park)

1. 

   Woodstock says:

   October 22, 2019 at 11:32 am

   Pyramid Scheme

   3F’s, Mission, Principles, and Disclaimer

   PAX: Mile High, PopEye’s, Berretta, Rango, Gepetto, Mercy, Hannibal, Woodstock
   QIC: Woodstock

   Easy warmup

   The Thang:
   Start at cone 1 with 5 merkins, 5 hand release merkins, 5 gator holy cross merkins, 5 broad jump burpees, 5 prisoner squats, 5 jump squats, 5 (2 is 1) lunges, 5 Lt Dan’s w/ a jump. Bear Crawl to cone 2, 10 flutter kicks, 10 Hello Dolly’s, 10 mule kicks, 10 plank jacks, 10 calf raises, 10 bonnie blairs, broad jump to next cone and back, 10 tuck jumps. backward run from cone 2 to cone 1 and back, then run a lap around whole pyramid returning to cone 2.
   Bear crawl to cone 3. 5 merkins, 5 hand release merkins, 5 gator holy cross merkins, 5 prisoner squats, 5 jump squats, 5 (2 is 1) lunges. Bear crawl to cone 4. 10 flutter kicks, 10 Hello Dolly’s, 10 mule kicks,10 calf raises, 10 bonnie blairs, broad jump to next cone and back. backward run from cone 2 to cone 1 and back, then run a lap around whole pyramid returning to cone 4.
   bear crawl to cone 5. 5 merkins, 5 hand release merkins, 5 prisoner squats, 5 jump squats. Bear crawl to cone 6. 10 flutter kicks, 10 Hello Dolly’s, 10 calf raises, 10 bonnie blairs. backward run from cone 2 to cone 1 and back, then run a lap around whole pyramid returning to cone 6.
   Bear crawl to cone 7. 5 merkins, 5 prisoner squats, 10 flutter kicks, 10 calf raises. backward run from cone 2 to cone 1 and back, then run a lap around whole pyramid returning to cone 1.
   Repeato.

   Ended with COT. Gepetto was the 6 and rocked it.

   Disclaimer: sets of 5 and 10 add up really freaking fast.

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