Field of Dreams (Rolf Park)

1. 

   Anonymous says:

   July 31, 2019 at 10:06 am

   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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