Rolf Park (Field of Dreams)

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Date(s) - 03/20/2019
5:30 am - 6:15 am

The Q:

Rolf Park


boot camp, Perrysburg

1 reply
  1. Andy Roth
    Andy Roth says:

    Today 8 men awoke ready to get better. Here’s what we did physically to strengthen our bodies.

    Warm-Up – 15 side straddle hops, 2 minutes of stretching, lap around the parking lot
    Round 1 – Ladder with 10 merkins, run 50ish yards, 5 squats. Run back to the beginning and do 9 merkins, run 50ish yards and do 6 squats. Keep working the ladder until you have done 5 merkins and 10 squats. Plank to wait for the 6th. Then cool down lap around the parking lot.
    Round 2 – Ladder with 10 Plank Jack shoulder taps (2 is 1) and 5 lunges (2 is 1). Run between exercises to the other side of the ladder. Keep going until you have done 5 Plank Jacks and 10 Lunges. Lap around the parking lot.
    Round 3 – Ladder with 10 Burpees and 5 Monkey Humpers. Same flow as before. Lap around the parking lot.

    To finish we circled up and each PAX member chose an exercise for the group to do. Some we did in cadence, some not. Exercises chosen were – Lt. Dan’s, American Hammers, Merkins, Manmaker Burpees, Big Boy Sit-Ups, Peter Parker Merkins, windmills, and I can’t remember the other 2.

    Circle of Trust – Gheppetto reminded everyone about 3rd F and Cherry Street next week.

    PAX members at the workout – Gheppeto, Woodstock, Rooster, Lavar, Jennay, Tupac, Mercy and Beaker. Q’d by Beaker.


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