The Oasis (Close Park)
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Date/Time
Date(s) - 07/15/2023
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.
7-15-23 – Keith and Willie’s Honorary Future Planning Memorial Gathering and Beatdown (With Music Provided)
Q – Gap
PAX – Tupac, Romano, Jimmy Dean, Wilson, Dauber, Bull, Beaker, Yeast, Silent Bob, Gap
Opening – Brief rundown of F3 purpose, principles and agenda.
The Warmup – 13 ea. (4 count) Side Straddle Hops
The Thang – We began at the playground performing 10ea Dips, Merkins, Step-Ups (4-1 ratio), Squats, and American Hammers. Once completed, we ran the path to the street and back. Upon return, we added 5ea reps to each exercise and repeated the run. This continued until we completed 20 ea reps. Per exercise.
We then moved to the field to partake in a fun game of chance (much like the approach to life that Keith and Willie continue through the writing of this backblast). Two cones were staged an appropriate distance (one closer than the other) from a pre-placed hula hoop (laying flat on the grassy earth because I know you were curious). At this point, PAX were advised that the goal was to get a frisbee in the hula hoop from either of the cones. Should the goal be achieved from the closer cone, an exercise die would be rolled to determine the movement to take place 20 times each. Should the goal be achieved from the distant cone, only 10 times would the rolled exercise be performed. However, if the goal was not achieved from either cone, the PAX lunged to the light pole and T-Bag-Twist back to the starting point. Needless to say, everyone enjoyed the Lunge/T-Bag-Twist so much that multiple purposeful misses took place.
COT- A continued prayer of thanks for the health/improvement of Cobra Commander. A prayer of hope/support for Romano as he looks to support a loved one dealing with issues. Prayers of support, healing and comfort for Dauber’s mother and Bull’s mentor as each are going through surgery and the following recovery. Prayers for our troops, first responders and for F3 with all the support each provide to all of us. Remember our behavior and kindness can do wonders to change the world.