Rolf Park (Field of Dreams)

1. 

   Jonathan "Bourbon" Burns says:

   July 11, 2018 at 2:57 pm

   07/11/2018 – Filthy Fifty (not the CrossFit workout):

   Date: 07/11/2018
   Time: 5:30 – 6:30 AM
   Location: Field of Dreams – Rolf Park

   Q: Bourbon

   PAX: 12 total: Dutch, Forrest, Jennay, Bubba, Bambi, Woodstock, Q*Bert, Crablegs, Popcorn, Cheese, TuPac, Bourbon (Q)

   F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

   Principles of F3:
   • It must be free of charge
   • It must be open to all men
   • It must be held outdoor, rain or shine, hot or cold
   • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
   • It must end with a Circle of Trust (COT)

   Disclaimer

   Warmup:
   • 25 Side-Straddle Hops (4-count, in cadence)

   Beatdown:
   • Each exercise will consist of 50 reps
   • Plank when finished
   • Once 50% of PAX (six in this case) complete the 50 reps, all PAX are complete and move on to sprints
   • Then each PAX will sprint the length of the field from one set of cones to the other and back
   • PAX that finish first plank for the 6
   • 10 count and move on to next exercise

   • Exercises:
   o Carolina Dry Docks
   o Merkins
   o American Hammers
   o Deep Squats
   o Lieutenant Dans
   o Burpees
   o Flutter Kicks
   o Diamond Merkins

   • Ultimate frisbee followed

   Count-O-Rama and Name-O-Rama

   Learn about the 6: Woodstock

   COT / Prayers and Intentions: All those that are dealing with cancer and other health issues; thankful for each other and the ability to do what we do

   Announcements: Convergence on July 28th

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