Close Park (The Oasis)
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Date/Time
Date(s) - 06/08/2019
6:30 am - 7:30 am
The Q:
Socrates
Location
Close Park
Categories
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.
6/8/19 – Remember When……..
Q – Gap
PAX – Romano, Modell, Bluto, Sideshow, Gadget, Spackler, Socrates, Struxture
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Side- Straddle hops, LBC’s and Merkins
The Thang –
Moseyed to the playground for team workout. Broke into three-man teams, each team completed:
(50) Pullups
(75) Burpees
(100) Merkins
(125) Situps
(150) Squats
Returned to the field where we completed the following:
(5) Burpees
Lunge to light pole
(10) American Hammers (2 is 1)
Lunge back to start
(15) Imperial Walkers
Lunge to light pole
(20) Merkins
Lunge back to start
(25) Plank Jacks
Lunge to light pole
(30) Squat Jumps
Lunge back to start
Round two….
(5) Mountain Climbers (2 is 1)
Squat-twist to light pole
(10) LBC’s
Squat-twist back to start
(15) Flutter Kicks (2 is 1)
Squat-twist to light pole
(20) Stump Huggers
Squat-twist back to start
COT- Prayers for Bluto’s son as he is going through testing, prayers for Spackler’s son as he is going through tough teenage times. Prayers for our troops, first responders and for F3 with all the support each provide to all of us.