Close Park (The Oasis)
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Date/Time
Date(s) - 03/30/2019
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.
Event: Journey To Smurf Village
Date: Saturday, March 30, 2019
Location: The Oasis
6 PAX: Jimmy Dean, Cousteau, Dauber, Beaker, Socrates, Chanel
Q: Jimmy Dean
After going over the mission of F3 and the 5 core principles, the PAX got to work. The rain added some extra suck factor to the beatdown, especially for those of us who had rucked for the previous hour. Chanel came in hot (and soon to be wet) for his 100 post. He started out dry, but that proved to be short-lived as we went through our beatdown.
COT, COR and NOR. Our KT6 was YHC.
In the COT, prayers were lifted up for troops and first responders.
Always an honor to lead this group of men! Aye!
THE THANG:
The theme is Journey to Smurf Village. All of the exercises would be done in a low(ish) position.
First round, done in a circle (each person active rests while the group does reps):
100 Low plank jacks, active rest low plank
100 Smurf Jacks (SSH in semi-squat position), active rest low squat position
100 Monkey Humpers, active rest in up position
Mosey around the Oasis, pick up the 6 before next round
Second round, done in a circle (each person active rests while group does reps):
100 Crunchy Frogs, active rest hold up position
100 Squat Jumps, active rest Al Gore
100 Diamond Merkins, active rest high plank
Mosey around the Oasis, pick up the 6 before next round
Third round, done in a circle (each person active rests while group does reps):
100 LBCs, active rest up position
100 Hand-release Merkins, active rest high plank
100 Shoulder Taps, active rest high plank
Mosey around the Oasis, pick up the 6 before next round
Fourth round, done in a circle (each person active rests while group does reps):
100 Stump Huggers, active rest high plank
100 Squat Burpees, active rest Al Gore
100 Calf Raises, active rest up position
Mosey around the Oasis, pick up the 6 before next round
Bonus round, done in a circle (each person active rests while group does reps):
100 Inchworms, active rest Al Gore
100 Absolutions, active rest high plank
100 Big-Boy Sit Ups, active rest down position feet up
Mosey around the Oasis, pick up the 6 before next round