The Oasis (Close Park)
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Date/Time
Date(s) - 12/04/2021
6:30 am - 7:30 am
The Q:
Bull
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.
Oasis Health Club
Q: Nougat
Pax: Nougat, Riggins, Dauber, Gap, Smails, Wild Sprayer, Cobra Commander, Bull
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion (I am not certified or trained, You vs You)
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
Warmup (Score of The Game: Michigan 42, O$U 27)
– 42 SSH IC
– 27 Imperial Walkers IC
Merkin Planks – Plank while Merkin Counting to 60
Partner Work w/ a Block
Reps
– 200 Block Curls – BC
– 200 Kettle Bell Swings TT – LW
– 200 Overhead Press – BC
– 200 Block Squats – Mosey/4 Burpees
– 100 Block Merkins – 180 degree Squats
– 200 Klinger Kicks (holding block) 2:1 – BC
– 50 Man Makers – Farmer Carry
Most got through the Klinger Kicks. Great effort (and complaining) by the Pax! lol
Partner goes to end of parking lot & back while other performs Reps
Yoga cooldown
– Swan dive
– forward fold
– Plank
– Full series
– W1, W2, RW
– Side Angle
– Staff/incline plank
– Spinal twist
COT
COR
NOR
6: Cobra Commander
Magnificent 7: Bull – so many wonderful things said, that were all true.
Prayer
Honored to lead!