Close Park (The Oasis)
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Date/Time
Date(s) - 12/22/2018
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.
The Operator
QIC:
Romano
PAX:
Dauber
Socrates
Modell
Gap
Gadget
Glitch
Rocko
F3 Principles
• Welcome Fitness, Fellowship, Faith/Q
• FNG’s
• You vs. You- Here of Own Free Will? Modify as Needed
• Always Free/Always Outside/Always Peer Led/Open to All Men/Ends in COT
The Operator
• Inspired by Robert O’Neill
• Speaker/Author/Navy Seal
• Captain Phillips Mission/The Man Who Killed Osama Bin Laden
• Heard speak Monday and am reading his book
• One of many special men who keep us free and sacrifice a lot for our country
• Navy Seal Training Inspired Workout
Evolution #1 6:45
• In BUDS (Basic Underwater Demolition/Seals), they are called Evolutions.
• Basically, a round of getting your ass kicked is called an Evolution
• Backs/Feet/Belly (3 minutes/every 3 seconds)
o Imagine 2 hours of this
• 50 Flutter Kicks-In Cadence
o Imagine 1,000 of these
• 25 Push-Ups-In Cadence
o Imagine 1,000 of these
• 25 Big Boy Sit-Ups- In Cadence
Evolution #2 7:05
• Evolution #2 with a partner
o 50 Pull-Ups
o 100 Push-Ups
o 150 Dips
o Lap for non-participant partner
Evolution #3 7:15
• Evolution #3 with a partner
o 50 Burpees
o 100 Lt. Dan’s
o 150 Squats
o Bearcrawl to tree (about 50 yards) and back for non participant partner
COR/NOR/6/BOM