The Oasis (Close Park)
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Date/Time
Date(s) - 11/20/2021
6:30 am - 7:30 am
The Q:
Beaker
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.
11/20/21 – Cone you hear what I hear?
Q – Gap
PAX – Bob Vance, Vance Refrigeration, Jimmy Dean, Romano, Duty Free, Bull, Dauber, Patch, Cobra Commander, Nougat
Opening – Brief rundown of F3 purpose, principles, and agenda.
The Thang –
(5) Burpees
Squat-Twist- 180 to the next cone
(10) Lunges
Squat-Twist-180 to the next cone
(15) Imperial Walkers
Squat-Twist-180 to the next cone
(20) Merkins
Squat-Twist-180 to the next cone
(25) Plank Jacks
Squat-Twist-180 to the next cone
(30) Squats
Lunge back to start and repeat.
Took a moment to do 10ea Recovery Lt. Dans in cadence.
Moseyed to the playground for team workout. Two teams, each team completed:
(50) Burpees
(100) Pullups
(150) Merkins
(200) Situps
(250) Squats
Moseyed back to the cones.
(5) Burpees
Squat-Twist- 180 to the next cone
(10) Lunges
Squat-Twist-180 to the next cone
(15) Imperial Walkers
Squat-Twist-180 to the next cone
(20) Merkins
Squat-Twist-180 to the next cone
(25) Plank Jacks
Squat-Twist-180 to the next cone
(30) Squats
Lunge back to start.
Last round consisted with alternating between ladder Jack Webbs (1 to 5 ratio) up to 5 and 20ea bicycles, lunging in-between cones. Lunge back to start
PAX gathered in circle and performed stretching as a relief/recovery.
Final act consisted of PAX circled up in plank and completed 1ea Merkin counterclockwise and increased by 1ea until the group completed 4ea.
COT – Prayer of thanks for the troops and first responders, those dealing with mental and medical conditions in our hearts and minds. A prayer of thanks for F3 and the group of men who we can lean on and assist others.