Close Park (The Oasis)

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Date(s) - 04/14/2018
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:

    4/14/18 – Ruck. Saturday. Oasis. Pre-Beatdown Ruck

    Q – Gap

    PAX – Dauber, Modell, Socrates

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

    The Thang –

    No coupon ruck. Covered 3.3 miles in 52:51 for an average pace of 15’58” per mile.

    COT – Prayers for comfort for those in Syria as they struggle with issues from their own country and those attempting to help them. Prayers for our troops as they protect our freedoms as well as those who are in need in lands abroad. Prayers of support to our teachers as they work to help educate and prepare the children for the future. Let us all recognize and support their efforts continually.

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

    4/14/18 – Try it, you might actually like it! (But don’t blame me if not….)

    Q – Gap

    PAX – Meatloaf, Dauber, Modell, Rocco, Glitch, Socrates, Brett “Saint Pauli” Kuebler- FNG

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

    Warmup – Side straddle hops, Michael Phelps

    The Thang –
    Moseyed to the Start High School parking lot to begin the first part of the beatdown.

    Snaked through the 1st half of the parking lot alternating between squat/twist 180’s and alternate leg lunges.
    Transitioned to high knees and butt kickers to finish through the parking lot.
    Continuing with the snaking through the parking lot, we alternated between side shuffle to the left and right, completing our way through the parking lot. Walked to the entrance.

    Moseyed back to the Oasis meeting in the parking lot. Where we completed:

    American Hammers (20 each side)
    Big Boy Sit ups (20 each)
    Pulse Ups (20 each)
    LBC’s (20 each)

    We then rotated selections throughout the PAX including: Guantanamo, Imperial Walkers, Air Squats, Bicycle and Plank Knee to elbow.

    COT – Prayers for those in Syria and the troops that are deployed to assist. Prayers for troops abroad as they protect our freedoms. Praying for PAX that are under the weather and those who have been absent that they might join us again. Prayers for support to the educators and role models for young minds.

    2nd F at Executive Diner


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