Field Of Dreams (Rolf Park)

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1. 06/24/2020 – Easy Peasy:

   Date: 06/24/2020
   Time: 5:30 – 6:15 AM
   Location: Field of Dreams – Rolf Park
   Q: Bourbon

   PAX: 15 PAX – Dutch, Popeyes, Isosceles, Meatloaf, Bongo, Ringo, Beretta, Mile High, Coconut, Spaulding, Woodstock, Peach, Thai Guy, Huckleberry, 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 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
   o Took three attempts, but the PAX finally got it.

   Beatdown:
   • Cones are placed at the 25-yard, 50-yard, and 25-yard lines
   • PAX sprint to first cone and perform 8 reps of the exercise
   • PAX sprint to second cone and perform 8 reps of the exercise
   • PAX sprint to third cone and perform 8 reps of the exercise
   • PAX sprint to end line and plank until all PAX are planking
   • PAX sprint back to start line and plank until all PAX are planking (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 Diamond Merkins
   o Lt. Dans

   Count-O-Rama and Name-O-Rama

   Learn about the 6: Ringo.

   Announcements.

   COT / Prayers and Intentions.

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