Field Of Dreams (Rolf Park) – Lyman

Welcome
F3 Mission & Core Principles

PAX:
Footloose
Norm
Landslide
Purdy
Gulliver
Lyman (QIC)

Warmup: 10 Side-Straddle Hops, 10 Windmills,

The Thang:
Run a 1/2 mile lap
Then choose a weight (if needed) and choose an exercise to do 30 reps.
Weights: 20lb dumbbells, 25lb plate, 25lb kettlebell, 35lb cindy, or 40lb rucksack

Excercises:
Kettlebell swings
Thrusters
Overhead press
Merkins
Lunges 2:1
Squats
LBCs

Run another lap, 30 reps of choice, repeato.

Countorama
Name-o-rama
Gulliver was the Six
Announcements
Ended in Prayer.

Pleasure to lead today!

Lyman