The Oasis (Close Park)
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Date/Time
Date(s) - 04/29/2023
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.
4-29-23
Q – Gap
PAX – Cobra Commander, Tupac, Van Halen, Jake the Snake, Gadget, THE Reflex, Romano, Bagels, Jimmy Dean, Wilson, Gap
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang – We began with an appropriate warmup/appreciation for Taylor Swift. PAX began in plank and alternated between Merkins and Mountain Climbers with an occasional return to plank synchronized to the awe inspiring “Anti Hero”. We then moved into the thick of the workout.
As a group we focused on core and a heavy dose of cadence performing some of the all-time classics including:
Hello Dolly (4-count 20 each) 2 cycles and 1ea cycle of 4-count 13 ea
Big Boi Sit-Ups (4-count 20ea)
Freddie Mercury (4-count 20ea)
Imperial Walkers (4-count 20ea)
Situation Squats (4-count 20ea)
Side Straddle Hops (4-count 30ea)
Stump Huggers (4-count 10ea)
Leg raise-down right-center-down left (20ea)
Opposite Leg – Leg raise-down right-center-down left (20ea)
Klinger Kicks (4-count 20ea)
Bulgarian Dips 20ea – each leg (4-count)
Jack Webbs 10ea (1 to 5 ratio)
Chainbreakers 20ea (4-count)
To ensure that fun was had by all, an appropriate focus on music enjoyment, and to offer a peaceful recovery period, we performed two rounds of T-Bag-Twist to the sidewalk and back and one round of Lunges down and back to the sidewalk. Upon the conclusion of the workout period, we gathered to compare extreme levels of enjoyment achieved. FUN WAS HAD BY ALL!
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. To keep our eyes open for opportunities to touch and influence those who are lost, lonely or looking for meaning. Remember our behavior and kindness can do wonders to change the world.