Grantland (Rotary Park) – Afonso Cardoso

Date: 5/14/2025

AO: Grantland

F3 Mission Statement
5 Principles
Disclaimer
End in a COT

PAX:
Photon
Echo
Guardian
Bourbon
Ukulele (Q)

Warm-up: Side straddle hops, willie mayes hayes

The Thang: Stage 1

Lateral park block runs

Start opposite of the block
20 merkins run to the block 20 block squats run back 20 leg raises run to block and bring it across
Run to opposite side do 20 bonny blairs run to block 20 american hammers run back 20 tricep extensions run to block and bring it across
Run to opposite side do 20 absolutions run to block and 20 shoulder presses run back and do 20 jump squats run to block and bring it to stage 2.

Stage 2

Sort of suicides but with block

Bring the block to the next cone and run back to start to do 10 everytime.
First time rifle carrying the block second do lunge with block third bear crawl dragging the block

Count-a-rama
Name-a-rama
6th – Echo
LDP3
Ball of Man