Close Park (The Oasis)
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Date/Time
Date(s) - 01/19/2019
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.
01/19/2019 – Rollin’ with tha Homies Beatdown:
Date: 01/19/2019
Time: 6:30 – 7:30 AM
Location: The Oasis – Close Park
Q: Bourbon
PAX: 13 total: Thumper, Beaker, Modell, Ticket, Gap, Jimmy Dean, Jennay, TuPac, Socrates, Glitch, Romano, Geppetto, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
o Note that all PAX completed this on the first try so no penalties would be given. Well done men!
Beatdown: 21 minutes of rolling dice; 8 minutes of core; 21 minutes of rolling dice
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps. Special “reward” for any doubles that are rolled.
o Once you complete the exercise, you plank in the middle until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Carolina Dry Docks
• Actual Workout based on PAX rolls of dice:
o 30 x Carolina Dry Docks
o 1 x Sprint
o 30 x Side-Straddle Hops (4-count)
o 10 x Lt. Dans
o 2 x Sprints
o 6 x Sprints
o 40 x Burpees
o 10 x Burpees
o 50 x Carolina Dry Docks
o 30 x Carolina Dry Docks
o 10 x Side-Straddle Hops (4-count)
o 40 x Side-Straddle Hops (4-count)
o 30 x Burpees
o 60 x LBC’s
o 50 x American Hammers (2 is 1)
o 40 x Flutter Kicks (4 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 90-second Plank
o 100 x Jump Squats (double 5’s rolled)
o 40 x Carolina Dry Docks
o 10 x Carolina Dry Docks
o 60 x Side-Straddle Hops (4-count)
o 50 x Side-Straddle Hops (4-count)
o 100 x Merkins (double 4’s rolled)
o 50 x Side-Straddle Hops (4-count)
o 40 x Burpees
• Totals by exercise:
o 90-second Plank
o 9 x Sprints
o 10 x Lt. Dans
o 20 x Leg Levers
o 30 x Rope Climbs (2 is 1)
o 40 x Flutter Kicks (4 is 1)
o 50 x American Hammers (2 is 1)
o 60 x LBC’s
o 100 x Jump Squats
o 100 x Merkins
o 120 x Burpees
o 160 x Carolina Dry Docks
o 240 x Side Straddle Hops (4-count)
• Core workout:
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
Count-O-Rama and Name-O-Rama
Learn about the 6: Jimmy Dean
COT / Prayers and Intentions: Houdini’s wife and family; Landslide’s wife and family; thankful for our mental and physical abilities; help us reach out to those that need us most.
Announcements: Basketball with Romano; February monthly ruck with JD posted in groupme.