The Oasis (Close Park)
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Date/Time
Date(s) - 08/06/2022
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.
Bedford High School
TABATA Workout
Q: Catan
PAX: Catan, Dumpster Fire, Dory, Jimmy Dean, Irish Springs, Mr. Clean, Rooster, Fudd, Nails, Bulk, D’Angelo, Biff, Quadzilla
8 rounds of 8 with a block
Focus on core, midline, and legs
R1 – Plank/Shoulder Taps
R2 – Squat Hold/Hip stretch
R3 – Birddog/Deadbug
R4 – Goblet Squat into Cossack Squats
R5 – Hollow Hold
R6 – Block Swings
R7 – Reverse Lunges
R8 – Mountain Climbers
COT
COR – 13
NOR
6 – Irish Springs
Welcome to FNG – Bulk
Announcements: Summer Challenge, invite others out to Bedford, breakfast at Red Star to follow
Prayer Intentions: local volunteer firefighter passed away unexpectedly, patience in job situation for Fud, JD needing wisdom on recent job opportunity, general prayers for married PAX
QIC: The Situation
PAX:, Nougat, Thong Song, Tupac, Bull
Buy in: Lunges -1min
Flop: ISO burpee, Situation Squat, big boys
Squat holds x2 (1min each)
Buy in: Moving merkins -1min
Turn: merkins, mountains climbers, freddie mercury, plank holds x2 (1min each)
Buy in: Klinger kicks -1min
River: Burpee, LBC, Lit. Dans, boat x2 (1min each)
Showdown : 10 Imperial walkers, 10 squats, 10 Mike Tyson’s x4