Close Park (The Oasis)
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Date/Time
Date(s) - 01/12/2019
6:30 am - 7:30 am
The Q:
Romano
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.
1/12/19 – Ruck for the fun of it, I need the Winter Challenge points, or “Does this count as an away post points?” pre-beatdown ruck.
Q – Gap
PAX – Dauber, Socrates
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
No coupon ruck. Covered 3.44 mile.
1/12/19 BEAT DOWN
Q Gadget
Pax Gap- Socrates- Sipe- Jake the Snake- Dauber- Rocko
The Thang
7 Stations
-log toss
-log flip
-2 sled pulls
-overhead log press
-log curls
-farmer log carry
perform exercises at each station stopping after every four stations to perform ab execizes
End with the circle of trust