Rolf Park (Field of Dreams)

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Date(s) - 10/17/2018
5:30 am - 6:15 am

The Q:

Rolf Park



1 reply
  1. Woodstock
    Woodstock says:

    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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