Close Park (The Oasis)
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Date/Time
Date(s) - 02/02/2019
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.
Q-Poodel
Pax Present: Gap, Jennay, Bullock, Brute, Dauber, Rocco, Socrates, Jimmy Dean, Hustle, Poodle
The majority of the PAX were coming off a 90’s one hit wonder Ruck and were ready to keep moving.
Welcome, 5 Core
Warm up, SSH in cadence, Windmills, arm stretches, warm up laps for those just starting
Today’s workout was a tabata workout with 7 stations and 3 exercises at each stations:
45 seconds on, 15 seconds off:
Station 1:
Burpees
Imperial Walkers
Incline merkins
Station 2:
Cinder Block Curls
Big Boy Sit ups
Air Presses
Station 3:
Cinder Block skull crushers
Hold plank
Curb calf raises
Station 4:
Donkey kicks
American Hammers
Decline push ups
Station 5:
Squats
LBC’s
Merkins
Station 6:
Cinder Block Chest Press
Flutter kicks
Arm Circles
Station 7:
Cinder Block dead lift
Plank Jack
Lieutenant Dan’s
To finish the PAX paired up for rock, paper; scissors burpee vs push up, Things got competitive, first to 5 points won.
COT, COR, NOR,
Prayers for patience with kids, and continued health of all kids.
It was an honor and pleasure to lead such a strong group of men.
Poodle