Close Park (The Oasis)
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Date/Time
Date(s) - 01/20/2018
6:30 am - 7:30 am
The Q:
Romano
Location
Close Park
Categories
Tags:
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.
1/20/18 – Simple Saturday Beatdown at Close Park
Q – Gap
PAX – Romano, Euro, Meatloaf, Dauber, Nala, Nuge, Nails, John Henry, Simple Jack, Wake
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Michael Phelps, Side straddle hops, Windmill
The Thang –
(5) Burpees
Lunge to next cone
(10) American Hammers (2 is 1)
Lunge to next cone
(15) Imperial Walkers
Lunge to next cone
(20) Merkins
Lunge to next cone
(25) Plank Jacks
Lunge to next cone
(30) Squat Jumps
Run 1 lap and reverse repeat, replacing lunges between cones with frog jumps.
Moseyed to the playground for team workout. Broke into two-man teams, each team completed:
(50) Pullups
(75) Burpees
(100) Merkins
(125) Situps
(150) Squats
Run 1 lap and end up at the flag.
COT – Prayers for Romano’s cousin Katie dealing with cancer and a friend of Euro’s father Doug.
2nd F at Executive Diner- Romano, John Henry, Nails, Simple Jack, Wake, Nuge, Gap, Meatloaf
5:30 – 6:30 AM Ruck 1/20/2018
Q: John Henry
PAX in attendance: GAP, Romano, Dauber, Nails, Meatloaf, Wake
One FNG: Sam “The Nuge” Dominic (as in Ted Nugent)
Distance covered: 3.41 miles