Field Of Dreams (Rolf Park)

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1. 

   Coconut

   March 19, 2025

   Backblast for “Stretch Goal” at Field of Dreams on 03/19/2025

   PAX:
   Lonzo
   Chubbs
   Geppetto
   Golden Gate
   Footloose
   Meatloaf
   Lyman
   Coconut (Q)

   light breeze and mid 50’s at 0530 as the men circled up.

   Intro: Mission and Core principles

   Warm-o-rama:
   4 burpees IC
   Motivator from 7
   Arm Circles
   All to the dulcet tones of “47” By Anders Osborne

   47 Windmills IC to the beat of “Keep Stretching” by Moonspatz.
   Turns out that many windmills at that speed is a bit of workout in itself! Pax managed to count so as to end perfectly on the last beat of the song.

   THANG:
   Lunge-Worm from the starting point to the half-line of the soccer field (47 yards) and introduce the new move “Vinyasa Pickle Pounder” (to the sound of “Stretch you out” by Red Hot Chili Peppers.
   – a VPP is a 6 count stretch and strength move. Start from a high downward facing dog position, on 1 shift to plank, on 2 go to a merkin ‘down’ position, chest about an inch off the ground, on 3, shift torso forward and up into a cobra pose. on 4 return to the down merkin position, on five push back up to plank, and on 6 return to the down-dog position.
   4 VPPs IC then stop in that down dog position and stretch the backs of the legs.
   7 VPPs IC.

   Recover, then do hip-opener walk to the next cone. and introduce “Extreme Peter Parker” to the song “Stretch” by Will Reagan.
   – Extreme Peter Parker starts from plank position and is a 4 count exercise. on 1 bring your right leg forward to plant your right foot next to your right hand. On 2 return to Plank. On 3 bring your left leg forward to plant your left foot next to your left hand. On 4 return to Plank. If the cadence is measured, should get a brief stretch on each odd count.
   4 EPPs in cadence. Recover and shake out arms from all the planking. Then 7 more EPPs in cadence.

   Next song: “Breathe, Stretch, Shake” by Mase and Diddy. Zombie walk across the field to the next cone, where we introduce the ‘Coco Crawl’.
   – Start in plank. 1 Place left foot next to left hand (as in EPP). 2) lift left hand to the sky, and kick right foot through the gap. This is a tricky position to describe. Weight is divided between left foot and right hand and foot, Chest faces the sky. It’s like a breakdance move. 3) kick off left leg, raise the left knee and hip as high as possible as you flapjack into plank position again. 4)reset your plank. you’ve done basically one shoulder width move to your right and flipped head-to-foot from your starting position. Repeato starting with your right foot. This is a fairly slow MOT, requiring flexibility and strength. 10 yards is plenty.
   As Diddy finished up and the next song “Stretch Out” by The War And Treaty played, we did Coco Crawl to the edge of the field and back.

   For “Stretch” by Ryan Montbleau, we hip-opener walked to the next cone, and there did 23.5 Raggedy Anne’s in cadence. Then walking Karaoke, focusing on the torso twist to the near cone. 23.5 more Raggedy Anne’s IC, then Walking Karaoke back.
   – Raggedy Anne starts from a low squat position with hands behind your head. Bend your torso to the right as you reach down to touch your right heel. (1). Return to start position (2). Bend to the left and touch left heel (3). Return to start position (4). Great stretch for the side body, and really develops the burn in the quads!
   This also took up the song “Stretch” by Sam MacPherson.
   Finally, a gentle mosey to the flag and then around the field, to the song “Stretch” by Marcus Rogers and Rick Rogers.

   COT
   COR, NOR. Footloose 6.
   LDP3 about men taking care of themselves. Get enough sleep.

   Honored to have the opportunity to lead and celebrate my 47th birthday with such a great group of men. Aye!

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