Close Park (The Oasis)

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Date(s) - 12/01/2018
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.

1 reply
  1. Steve Sass
    Steve Sass says:

    Nice morning for a beatdown. Decided to do a variation on the normal exercises we do… Just at a different pace. Each exercise in cadence… Starting very slow and picking up speed as it went on.

    Fitness, fellowship, Faith
    Always: free, outside, open to all men, let by member, ends in cot

    The thang:
    20 windmills
    40 side straddle hops
    50 imperial walkers

    Start walking to start hs parking lot. Pick up speed, ending in a sprint

    25 merkins slow to fast
    40 squats slow to fast
    40 LBCs slow to fast

    Start walking back…. Pick up speed, ending in a sprint

    Bear crawl 50 yards and back…. Slow to fast
    Lunges 15 yards and back… Slow to fast
    Pull up….1 slow mo, 2 medium, 3 fast
    25 bench dips slow to fast

    Lap around park… Slow to fast

    Guantanamo 3 laps: slow, medium, fast
    25 Flutter kicks… Slow to fast
    10 Vups … Slow to fast
    Switching side planks … Slow to fast
    5 burpees… Slow to fast

    COT prayers for those battling cancer
    The mighty PAX: Dauber, Rocco, modell, Socrates, Romano

    Good work, men.


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