Field of Dreams (Rolf Park)

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Date(s) - 07/31/2019
5:30 am - 6:15 am

The Q:

Rolf Park


boot camp, Perrysburg

1 reply
  1. Anonymous
    Anonymous says:

    50-50-100 3 Line:
    Q – Charlotte
    PAX – Bourbon, Mercy, Lonzo, Isosceles, Lavar, Mile High, Chew Toy, Woodstock, TuPac
    Pregame – mission statement and the five core principles. No warm-up (should have done warm-up). Split into partners

    Soccer Field: Station 1 – Goal Post, Station 2 – Midfield, Station 3 – Goal Post
    50-50-100 3 Line workout is a mix of cardio and body exercises. This is a partner workout (may have solo if there is odd number of people at Q). Partners will start at Station 1. Each station contains 4 exercises. Partners perform exercise #1 at Station 1. Once performed, partners will sprint to Station 2 and perform exercise #1. Once performed, partners will sprint to Station 3 and perform exercise #1. Once performed, the partners will sprint all the way back to Station 1 and perform the rotation again until all exercises are completed on the lists for each station. If partners complete all exercises at all stations before the ending time of Q (6:10) perform the workout again. Modify sprints if need be by jogging to next station or walking. Try to continuously move with no breaks until end of Q.

    Station 1:
    1. Jump Squats – 15
    2. Side Straddle Hops – 15 (4 count)
    3. LBCs – 20
    4. Travoltas – 10 (2 count)

    Station 2:
    1. Planks – 30 seconds
    2. Burpees – 10
    3. Lt. Dans – 10
    4. American Hammers – 30 seconds

    Station 3:
    1. Merkins – 15
    2. Big Boy Situps – 20
    3. Camel Pushups – 15
    4. Diamond Pushups – 15

    Great work from everyone at the Q. Everyone pushed themselves till the last minute. There was a lot of running but everyone kept moving with little breaks. Appreciate everyone coming out and all the feedback for the first Q.

    Ended with CoT/Name O Rama/announcements/prayer intentions


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