Close Park (The Oasis)

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Date(s) - 02/24/2018
6:30 am - 7:30 am

The Q:

Close Park



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.

2 replies
  1. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    2/24/18 – Lets Ruck and Say that We Did Pre-Beatdown Ruck

    Q – Gap

    PAX – Trinity, Dauber, Nails, Modell

    Opening – Brief rundown of F3 purpose, principles and agenda.

    The Thang –

    No coupon ruck stopping to do (30ea) Fingers to the ground squats, (20 ea leg) lunges and squat twists for a total distance of 2.68 miles in 47:27 for an average pace of 17’40” per mile.

    COT – Prayers for Gap’s uncle as he prepares for bone marrow transplant, patience for all, thanks to our troops and first responders. Prayers of hope for an end to the senseless violence in the schools and with our children.

  2. Kitty
    Kitty says:

    We gathered in the gloom, but ended beneath a perfect sunrise. It was cold, but warm enough that we could shed some layers after a few rounds. You can’t have a bad day when it starts like this.

    • The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
    • 5 principles
    • Disclaimer- reminder to modify

    Light Post Lap
    • Side straddle Hops (x30 in cadence)
    • Quick toe touches (x30, 2 is 1 OYO)

    Light Post Lap
    • Jump Twists- arms straight out (x20 in cadence)
    • Hands Up Merkins (x20 in cadence)

    Light Post Lap
    • Burpees (x20 in 6 count cadence)
    • Butt Kick Squats (x20 each leg in cadence)

    Light Post Lap
    • Pike Presses (x20 in cadence)
    • One Arm Out Merkin (x10 each arm in cadence)

    Light Post Lap
    • Donkey Kicks (x20 in cadence)
    • Reverse LBC’s (x40 in cadence)

    Light Post Lap
    • Flat out Merkins (x20 in cadence)
    • Hip Side Merkins (x20 in cadence)

    Light Post Lap
    • Dive Bombers (x20 in cadence)
    • Turkish Get Ups – no arms (x10 each side OYO)

    Light Post Lap
    • Hop and Pop (20 each – front and back in cadence)
    • Drum Circle/Leg Lift Callout (3 times around)

    Light Post Lap
    • ABC’s (OYO)
    • Heel Taps (x30 in cadence)

    Light Post Lap
    • Mountain Climbers (x40 in cadence)
    • Plank Twists (x20 in cadence)

    Light Post Lap – empty the tank

    • Count-O-Rama: 9
    • Name-O-Rama: Dauber, Mayor, Simple Jack, Modell, Trinity, Gap, Hustle, Nails, and Kitty (Q)
    • Know the 6: Simple Jack
    • Intentions and BOM
    • Prayer led by Kitty
    • Announcements


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