Field Of Dreams (Rolf Park)

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1. 06/22/2022 – Naughty Nines:

   Date: 06/22/2022
   Time: 5:30 – 6:15 AM
   Location: Field of Dreams – Rolf Park

   Q: Bourbon

   PAX: 14 PAX – Woodstock, Borland, Mercy, Gulliver, Geppetto, Ricky Bobby, Rudy, Charlotte, Dutch, Raven, Lyman, Lonzo, Footloose, and Bourbon (Q)

   F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of 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

   Warmup:
   • Warmup with Motivators.

   Beatdown:
   • Cones are placed at the 25-yard, 50-yard, and 25-yard lines
   • PAX sprint to first cone and perform 9 reps of the exercise
   • PAX sprint to second cone and perform 9 reps of the exercise
   • PAX sprint to third cone and perform 9 reps of the exercise
   • PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
   • PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
   • Repeato with new exercise

   • Exercises:
   o Lt. Dans
   o Merkins
   o Burpees
   o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
   o Jump Squats
   o Plank Jack Shoulder Taps
   o Flutter Kicks (4-count)
   o Bonnie Blairs
   o Absolutions

   Count-O-Rama and Name-O-Rama
   Learn about the 6: Ricky Bobby.
   Announcements.
   COT / Prayers and Intentions.

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