The Oasis (Close Park)
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Date/Time
Date(s) - 11/05/2022
6:30 am - 7:30 am
The Q:
Bull
Location
Close Park
Categories
Boot camp style workout.
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the playground equipment and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
SATURDAYS always followed up with 2nd F (fellowship) at Executive Diner on Sylvania.
New Sote Q, Who Dis?
Q: Nougat
Pax: Nougat, Romano, Beaker, Dauber, Cobra Commander, Wild Sprayer, Koresh
5 Core Principles
Mission
Credo
Disclaimer
Warmup:
Chain-breakers IC
Windmills IC
Motivators
Jog a lap
Care Bear Squared
Bear Craw to Cone – 25 Squats
Left Bear Crawl to next cone – 20 merkins
Reverse Bear Crawl to next cove – 15 Big Bois
Right Bear Crawl to last cone – 10 Burpees
Repeato
Pax is the timer
– Pick your poison
– Run a lap
– Farmer Carry blocks to Crayons & back
– Murder Bunny to baseball field & back
– Round 1 – Exercises are 30 reps or until timer returns
– Round 2 – Exercises are 20 reps or until timer returns – we never finished round 1
Aussie Burpees
LBCs 2:1
Plank Jack ST 2:1
Crunchy Frogs
LT Dans
Leg Lifts
Horsey Ups
Meat Scissors
Ankle Touches 2:1
Rotating Hip Planks 2:1
Deconstructed Mike Tysons
Gas Pumps
Imperial Walkers
Deconstructed Inch Worms – we stopped after these
American Hammers
V Ups
Yoga Cooldown
COT
COR 7
NOR
6: Wild Sprayer
Announcements: Frog 6, Donate to F3 Accelerate Campaign, Donate Winter Clothes for Cherry St Mission
Prayers: Gratitude, Patience, Ability to be active, Mulcahy & his parishioner who passed away, OL BBall kids who left school & the potential division among the parents/students.
Always an honor to lead