Close Park (The Oasis)

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Date(s) - 01/19/2019
6:30 am - 7:30 am

The Q:

Close Park


boot camp, Toledo

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 reply
  1. Bourbon
    Bourbon says:

    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)


    • 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.


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