Rolf Park (Field of Dreams)

1. 

   Bourbon says:

   December 5, 2018 at 8:13 am

   12/04/2018 – 12 Days of Christmas (Cliché) Beatdown:

   Date: 12/04/2018
   Time: 5:30 – 6:15 AM
   Location: Field of Dreams – Rolf Park

   Q: Bourbon

   PAX: 7 total: , Nyquil, Woodstock, TuPac, Bambi, Geppetto, Mile High, and Bourbon (Q)

   F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve 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)

   Disclaimer

   *** Took a few moments of silence to honor the life of George HW Bush ***

   Warmup:
   • Jog a lap around the soccer field

   Beatdown:
   • Start with the first day of Christmas and perform that exercise and rep.
   • Sprint to cones and back.
   • Plank for the 6.
   • Next day of Christmas (i.e. second day AND first day; third, second, and first day; etc.)

   • Exercises:
   o 1 Burpee
   o 2 Merkins (2 is 1)
   o 3 Big Boy Sit-ups
   o 4 Air Squats
   o 5 Mountain Climbers
   o 6 Lt. Dans
   o 7 Side Straddle Hops (4-count)
   o 8 American Hammers
   o 9 Flutter Kicks (4-count)
   o 10 Tuck Jumps
   o 11 Leg Levers
   o 12 Burpees

   • 21’s in super-secret cadence. Only took the PAX two tries to complete. Penalty of 5 burpees was assessed for failure on first attempt.

   • Jog another lap around the soccer field.

   Count-O-Rama and Name-O-Rama

   Learn about the 6: Mile High – shared that he enjoys the group for consistency and is greatly appreciative of the men that come out to post.

   COT / Prayers and Intentions: Travel, holiday season, Alaska (earthquakes), new life, and family challenges

   Announcements: F3 holiday party is Saturday; new AO Tuesday nights in Levis Commons

   Reply

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