Rolf Park (Field of Dreams)

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Date(s) - 11/14/2018
5:30 am - 6:15 am

The Q:

Rolf Park



1 reply
  1. Hacksaw
    Hacksaw says:

    11/14/2018 – What the “Beep”?
    Date: 11/14/2018
    Time: 5:30 – 6:15 AM
    Location: Field of Dreams – Rolf Park
    Q: Hacksaw
    PAX: 6 total: Samuel “Mile High” Corduex (sp?), Scott “Geppetto” Schutt, Mark “Landslide” Tremble, Josh “Woodstock” Brown, Ron “Montoya” Stowers

    F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate 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)

    Specifically, this is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.


    THE BEEP TEST – 11 minutes
    The Standard test has 21 levels, and each level consists of a different number of shuttles. The test is performed by running between two markers placed 20 meters (65.6 feet) apart, at an increasing pace as indicated by the beeps found on YouTube by searching “beep test with words”. The test ends when you can no longer keep pace, or level 21 is completed.
    The test can be performed by an individual without assistance or used by a coach to test an entire team.

    1. Beep Fitness Test on YouTube with Iphone and JBL Xtreme 2 speaker.
    2. Two or more markers, e.g. traffic cones. In this case, I used my flashlight and headlight for rucking
    3. A flat surface, suitable for running, which is at least 20m (65.6 feet) long with adequate space at each end for coming to a stop. We used the parking lot. I used my 25’ measuring tape to get to 65’ and then added about two feet to get to the next parking lot line so that we would have a line to cross.

    1. Place markers 20 meters apart.
    2. Position yourself, or athletes, at one of the markers.
    3. Press the start button of the Beep Fitness Test YouTube.
    4. Run 20 meters to the opposite marker, getting there before the next beep sounds.
    5. Wait there until the beep sounds before running back to the other marker.
    6. Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle.
    7. When you miss a beep, you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when you fail to reach the opposite marker for two consecutive beeps.
    8. Your final score is the last level and shuttle you completed before missing a beep.
    9. Once you fail, hold plank for one beep and Al Gore for the next beep. (You basically burpee, until all PAX are completed)

    The Thang:

    Pick up dumbells that were brought to the beatdown. Using dumbbell for each move, the Tabata app was preprogramed for a workout consisting of 4 rounds with 1 min for each movement totaling 20 minutes of work. Max reps were to be pushed for in each minute. Creed Pandora radio was blaring from the JBL Xtreme 2 speaker.

    1. Thruster
    2. Biceps curl
    3. Walking lunge
    4. American hammers
    5. Rest

    After resting on the last move, the PAX was gathered and explained that Cadre Shredder at the GrowRuck stated that he doesn’t care how fast you come out of the gate, but he cares about how you maintain and better yourself at the end of a hard beatdown. He wants guys on his time that can finish strong. We returned to the line to perform the beep test again.

    Beep test 13 min

    I believe each and everyone of the six of us reached down deep and did better the 2nd time around versus the first. After blowing snot out of my nose and catching my breath, we moved to COT.

    Count-O-Rama and Name-O-Rama

    Learn about the 6: Hacksaw

    COT / Prayers and Intentions: Cherry Street Mission, Families during the holidays, Men of F3 that they lead well,

    Announcements: None.


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