The Oasis (Close Park)
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Date/Time
Date(s) - 01/28/2023
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.
PAX (6): Nougat, Wilson, Jimmy Dean, Cobra Commander, Gap, Trojan
Warmup: Alternating Merkins with SSHs in cadence in the following pattern: 4 Merkins, 10 SSHs, 6 Merkins, 15 SSHs, 8 Merkins, 20 SSHs, 10 Merkins, 25 SSHs
Thang: Pax ran a loop around the perimeter of the AO with 4 stops for PT. PT built up with reps and exercises at each stop.
Round 1
-10 Merkins
-10 Merkins, 20 Horsey Ups
-10 Merkins, 20 Horsey Ups, 30 Klinger Kicks (2 is 1)
-10 Merkins, 20 Horsey Ups, 30 Klinger Kicks (2 is 1), 40 Line Jumps (2 is 1)
Round 2
-10 Carolina Dry Docks
-10 Carolina Dry Docks, 20 Drop Squats
-10 Carolina Dry Docks, 20 Drop Squats, 30 Good Mornings
-10 Carolina Dry Docks, 20 Drop Squats, 30 Good Mornings, 40 Imperial Walkers (2 is 1)
Round 3
-10 Burpees
-10 Burpees, 20 Lunges (2 is 1)
-10 Burpees, 20 Lunges (2 is 1), 30 LBCs
-10 Burpees, 20 Lunges 2 is 1), 30 LBCs, 40 Twinkle Toes (4 count)
Finished this beatdown with an ab circle with each of 6 HIM choosing an ab exercise and calling cadence. 13 reps each (Gap’s beloved Tay-Tay). PT included Hello Dollys, Stump Huggers, Klinger Kicks, Capt Thors, Gas Pumps, Crunchy Frog.
CoT: Trojan was the 6 and spoke to the changes others in his life have noticed and pointed out since he has been part of F3, including more confidence and referring to Ohio as “home” for the first time. Announcements included Sock Drive, Happy Hour next week, Axe throwing, indoor climbing, and 2023 Challenge Weekend (5/20-5/21). Prayer intentions for those out in the cold because they don’t have a place to go and for Cogs’s and Sipe’s Ms as they recover from injuries all while having to keep putting up with Cogs and Sipe. Always an honor to lead. Aye!