The Oasis (Close Park)
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Date/Time
Date(s) - 05/27/2023
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 Corners
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC Simmons
PAX: Nougat, Gap, Beaker, Wilson, Yeast, Tupac, Romano, jake the snake, Simmons
Warm up; 15 SSH
Stretching
The Thang
Run to 1st corner
20 staggered hand merkins
Run to 2nd corner
20 staggered hand merkins
10 curb side merkings
3rd Corner
20 staggered hand merkins
10 curb side merkings
10 merkins incline and decline
4th corner
20 staggered hand merkins
10 curb side merkings
10 merkins incline and decline
5 peter parker merkins
Circle up and high plank with superman listening to a song.
1st corner
50 LBC
2nd corner
50 LBC
25 mountain climbers 2 is 1
3rd corner
50 LBC
25 mountain climbers
10 crunchy Frogs
4th corner
50 LBC
25 mountain climbers
10 crunchy Frogs
5 BBSU
Circle up
American Hammers pass the weight in cadence
1st corner
25 Air press 2;1
2nd corner
25 air press
10 Carolina Dry dock
3rd corner
25 air press
10 Carolina Dry dock
25 punches
4th corner
25 air press
10 Carolina Dry dock
25 punches
10 curb Carolina Dry docks
2 sets of dips 15 reps each
Circle up in the COT.
6 was Romano
Prayers
Announcements
Honored to lead these men today!
END