Close Park (The Oasis)
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Date/Time
Date(s) - 02/23/2019
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.
QIC – Stark
Pax – Jimmy Dean, Rocco, Ticket, Gap, Nails, Bluto, Beaker, Socrates
The Thang
Cadence is something we are working on. We want to do it correctly to honor the troops.
Started with some cadence Imperial Walkers, Merkins, SSHs. YHC still has a bit to work on to make sure all the cadence commands are in correct order. The PAX helped keep things on the up.
Main Workout. The Pop and Drop.
3 MINUTE EXERCISES with a second exercise interjected by the PAX at any time. The pax perform the main exercise while the PAX go around in a circle and callout Pop or Drop initiating a second move for everyone:
1 swimmers, pop=3 Burpees
2 American Hammers, drop= 3 leg lifts
3 very narrow quick feet, pop= chair pose with 3 calf raises
4 air presses, drop= 3 Merkins
5 Plank Shoulder Taps, pop = 2 kneeling oppoimsite heel taps (2 is 1)
6 SSH, drop= 3 walkouts w Merkin
7 reverse plank (using bench), drop= 3 squats where butt taps the bench seat
8 glute bridge hold, drop= 3 Slow Scissor Kicks
9 wide quick feet, pop = 3 Monkey
Humpers
10 Hang from Monkey Bars, drop = 3 Burpees
Finish with a lap around the AO
COR, NOR, 6 was Nails, Prayers of Thanks and prayers of need.
Always an Honor, Always my Pleasure
Stark