Field of Dreams (Rolf Park)

1. 

   Raven says:

   August 8, 2019 at 12:59 pm

   Wiggity Wack Wednesday
   August 7, 2019
   Field of Dreams aka Rolf Park
   PAX:
   Mal Ware
   Lonzo
   Crab Legs
   Geppetto
   Bongo
   Mile High
   Woodstock
   Lavar
   Huffy
   Charlotte
   Mercy
   Bourbon
   TuPac
   Rooster
   Raven ~ Q

   The Thang:
   -5 core principles
   -Disclaimer
   -COR

   This beatdown was set up in 5 different stations.
   1. Jump (jump) Station:
   -Standing Broad Jumps – 2 is 1 x 25
   -1 leg hops – 2 is 1 x 25 each leg
   -Jump Rope x 100
   – Jump Squats x 25

   2. Travel Station:
   -Duck walk to far cone (approx 20 yards)
   ~complete 10 L.L. Cool Js
   -Crawl Bear back
   ~complete 25 glute bridges
   -Lunge Walk to cone
   ~hand release merkins x 20
   -Crab Walk back
   ~single leg raises x 20 each leg

   3. Legacy Die:
   -Roll the die and do the given exercise. Rinse and repeat until station rotation.

   4. Deck of Doom:
   – Select a card from the F3 workout deck and complete the exercise. Rinse and repeat until station rotation.

   5. ROOSTERS (There were 5 PAX who met for pre-Roosters, they were plenty excited to get to station 5 😉
   -400m sprints x 4 30 second rest in between each sprint.

   The goal was to rotate stations 1-4 every 5 min and spend 10 min at station 5.

   Ended with
   COR
   NOR
   COT

   In the COT, YHC shared some WISDOM encouraging the PAX to never pass on a chance to tell others that they are loved. YHC then proceeded to tell the PAX in the COT “I love you” and encouraged that, we are men, we are strong and that strong men can tell one another that they love each other.

   It was an honor to serve the HIM of Toledo F3. We certainly have something special here in Toledo. I am honored and consider myself privileged to be a part of the PAX.

   Sincerely,

   Raven.

   Reply

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