Field of Dreams (Rolf Park)

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Date/Time
Date(s) - 12/04/2019
5:30 am - 6:15 am

The Q:
Woodstock

Location
Rolf Park

Categories

Tags:
boot camp, Maumee, Perrysburg


1 reply
  1. Ryan “Pacer” O’Mara
    Ryan “Pacer” O’Mara says:

    “The Weight of Water II”

    13 PAX
    1) Pacer (Q)
    2) Bambi
    3) Mercy
    4) Slurpee
    5) Hannibal
    6) Thai Guy
    7) Montoya
    8) Geppetto
    9) Popeyes
    10) Bourbon
    11) Woodstock
    12) Berreta
    13) Ringo

    -F3 Mission
    -5 Core Principles
    -Warm Up
    + Arm Circles
    + Sum Gods
    + Chainbreakers
    + Air Squats
    + SSH
    + Jog around Rolf Park

    -Thang: Shoulder Ladders

    +20 Squat Thrusts with Cinder Block
    + Run 50 yds
    + 1 Lateral Shoulder Raise using one gallon of water (8.34 lbs) in each hand
    +Run 50 yds
    +Repeat Squat thrusts; 19x’s, 50 yds run, shoulder raise 2x’s
    + Repeato decreasing squat thrusts by one and increasing shoulder raises by one until 1x Squat Thrust and 20 Lateral Shoulder Raises. A total of 210 reps for each exercise.

    -COT
    + Thai Guy (6)
    + 100 L.T. Dans in honor of Hannibal’s 100th post

    Reply

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