The Oasis (Close Park)
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Date/Time
Date(s) - 08/26/2023
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.
A bit of this, a bit of that
Q: Ricky Bobby
Pax: Wilson, Gap, Tupac, Cobra Commander, Beaker, Nougat, Yeast, The Situation
F3: Fitness, Fellowship, Faith
5 core principles
Always free
Always outside
Open to all men
Led by members of the group in a rotating fashion
Always ends in a circle of trust
Mission: to plant grow and serve small workout groups for men for the invigoration of male community leadership
Credo: leave no man behind, but leave no man where you find him
We started with a warmup consisting of side straddle hops, Abe vigodas, and tempo merkins
We then did a workout where we took turns drawing a card from a deck. Each card had 2 exercises associated with it. First exercise was based on the suit. Second exercise was based on the number. The exercises were:
Hearts – Squats
Diamonds – Twinkle toes
Clubs – Lunges
Spades – Burpees
A – Merkins
2 – Big Boys
3 – Superman’s
4 – Mike Tyson’s
5 – Gas pumps
6 – Air dead lifts
7 – Carolina dry docks
8 – American hammers
9 – Hip thrusts
10 – Diamond merkins
J – LBC’s
Q – Superman pull backs
K – Burpees
Rep counts were 10 for the first group (suits) and 15 for the second group (numbers). Pax could choose to do their turn in cadence or on their own.
Ended with COR, NOR, COT
6: Nougat
Always a pleasure to lead