Rolf Park (Field of Dreams)

1. 

   Woodstock says:

   October 22, 2018 at 4:29 pm

   Twas a bitterly cold morning for a party in the park. Thats what we did though!

   3F’s, Mission, Principles and Disclaimer.

   PAX – Bubba, Jennay, Messy, Tupac, Woodstock (Q)

   A few Fartsacks left the numbers down – Crisco, Forrest. Twasnt that cold gentlemen!

   Warmed up with SSH, Windmills, Potato Pickers and a 1mile run.

   Got Musical (no thanks to Q’s mess up with Spotify and only having song previews, thankfully YouTube saved us!)
   AC/DC – Thunderstruck:
   Chop feet, burpees on thunder!

   Moby – Flower:
   Squat hold

   ?? – Baby shark:
   Vup position (legs and head 6-12″ off ground)
   Baby shark – hello dolly’s until
   Mommy shark – single leg all the way up, hands to toes until
   Daddy shark – vups until
   Gramma shark – alternating knees to chest until
   Grandpa shark – both knees to chest until
   Hunt – flutter kicks until
   Run away – flapjack, mt climber until
   Safe at last /end – hammers
   Thank God this song is only 2 minutes long.

   Casper slide
   Intro – plank
   Clap your hands – shoulder taps
   Directions – plank walk (left/right/back/front) until directions stop
   Hop – pike and hop
   R/L stomp – foot out toe taps
   Cha Cha – alternating knee to elbow
   Turn it out or go to work – 90° turn
   Criss cross – plank jack
   Hands on your knees – tap your knees
   Charlie Brown – mtn climbers
   Reverse – flapjack to reverse plank.

   Messing with music costs time; make sure if you are doing a musical workout to check the night before…

   COR/NOR/6 (Q was 6). Intentions and Prayers.

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