The Oasis (Close Park)
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Date/Time
Date(s) - 11/02/2019
6:30 am - 7:30 am
The Q:
Socrates
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.
QIC:
Romano
PAX:
Kong
SOCRATES
PACER
Hoyle
Jog around the cones
Half sprint tire cones
For Sprint entire cones
Backwards run half speed
Backwards run full speed
Side shuffle flip pathway
Side shuffle flip pathway
Carrioca flip pathway
Carrioca flipped halfway
Launch hamstring halfway
Sad shuffle grind for the pathway
Side straddle hops 20 and cadence
Indian run for speed 1 lap
Power skips full links
Power skips fall
Squat squat jump x 10
Squat squat jump x 10
Bounding 10 yards as far as you can go
Bounding 10 as far as you can go
Full sprint
Full sprint
Full sprint
Full sprint
Indian Run for speed 1 lap
Mosey to Playground
Step ups x 10 (power) each leg
Box Jumps x 10
Step ups x 10
Box Jumps x 10
Indian run for speed 1 lap
Line jumps sideways
Jump rope
Line jump forwards
10 verticals as high as you can
10 verticals as high as you can
Indian run for speed 1 lap
BOM/COT