Field of Dreams (Rolf Park)

1. 

   Mercy says:

   July 18, 2019 at 2:03 pm

   7/17/2019
   Field of Dreams
   “There’s only One Way”

   Intro, 5 core principles, mission of F3.
   Charlotte, Landslide, Huffy, Lavar, Tupac, Chew Toy, Raven, Woodstock, Mercy (Q), Rooster.

   There’s only one way to improve on pull-ups – doing more pullups. Field of Dreams has monkey bars that allow for pull-ups from a dead hang. Ability for these pull-ups is not common at many AO’s. Landslide brought an epic beatdown the week prior that included these pull-ups, and I was sore for a few days after. This meant more pull-ups were needed.

   The beatdown format was simple – 5 stations, 2 exercises at each station rotating back and forth for 3 minutes, then on to the next station.

   Stations:
   1. Dips and incline/decline merkins on picnic tables – 20 reps each
   2. Pull-ups to failure and 10 Lt. Dans
   3. Sprints and 25 LBCs
   4. Sandbag carry relay and hold plank/ Al Gore
   5. jump squats and jump lunges – 20 each.

   We were able to get through all 5 stations twice, 3 minutes each station

   Next time, I will reduce the number of reps so there are more rotations between exercises. 10 reps instead of 20.

   COR, NOR, 6: Chew Toy, COT.

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