The Oasis (Close Park)
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Date/Time
Date(s) - 01/07/2023
6:30 am - 7:30 am
The Q:
Nougat
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.
Yes Man V2
Q: Nougat
Pax: Nougat, Wild Sprayer, Jimmy Dean, Gap, Sideshow, Wilson, Beaker, Bluto
5 Core Principles
Mission – Plant grow and serve
Credo – Leave no man behind
Disclaimer: not trained, don’t know your injuries
Preface: Mention movie Yes Man. Life is about stepping outside of your comfort zone, saying yes to opportunities, trying new things, push away negativity
Goal: to beat the cold, but to also physically and mentally push you
Yes Man Workout – quick pace, PT, push yourself
– have a set workout
– Explain easy part
– Post it all Pre Blast
– Note: YHC is giving you the framework and will keep us on plan/time/modifications
– Rotating, each guy gets to pick how to make each part harder/more intense
– What do you need to work on? What exercise do you hate? LETS DO IT
– Say YES – after the Pax sets the up button/intensity
10 Absolutions *
10 Merkins IC *
10 Burpees IC
20 Rotating Squat
10 X factors 2:1 IC*
10 SSH IC*
10 Jump Squats IC*
20 yd Lunge Walk*
10 Captain Thors (1 BB to 4 Hammers)*
10 Lt Dans
10 Stump Huggers IC
20 yard Bear Crawl
10 BBs
10 Plank Jack ST IC
10 Diamond Merkins*
20 yards Karaoke *
10 Horsey Ups
20 Imperial Walkers (2:1)
20 LBCs*
10 Squats IC*
20 Mountain Climbers (2:1)
10 Broad Jumps
20 Klinger Kicks IC*
10 Bonnie Blairs IC*
10 Gas Pumps
10 Mike Tysons
10 second Plank Hold (x each Pax)*
20 yard High Knees*
10 Crunchy Frogs IC
10 Jack Web
Run Lap *
20 yard Duck Walk
10 BDE Burpees*
10 Kraken Burpees
Sprayer got a bit carried away with the added run distance!
COT
COR (8)
NOR
6: Wilson – Becoming a regular! EH’d by Lonzo, name is because he lives by Close Park and saw F3 workout going on from behind his fence. Loves the camaraderie, pickup up of the 6.
Announcements: Winter Challenge, Warmth for Weary, 2nd F Survey
Prayer Intentions: Pinewood Family, Health Care Workers/First Responders/Military, Pax going through challenges
Always an honor to Lead!