The Oasis (Close Park)

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Date/Time
Date(s) - 02/17/2024
6:30 am - 7:30 am

The Q:
Nougat

Location
Close Park

Categories

Tags:
boot camp, Toledo


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.

1 reply
  1. Gap
    Gap says:

    2-17-24 Let the Music Play

    Q – Gap

    PAX – Rocco, Beaker, Nougat, Wilson, Cobra Commander, Earl Grey, Jimmy Dean

    Opening – Brief rundown of F3 purpose, principles and agenda.

    Warmup – Performed a series of Michael Phelps

    The Thang –

    PAX started with 13ea reps of 4-count Jack Webs. Upon completion, we T-Bag-Twisted our way to the lamp post where we completed 13ea Lt. Dan’s and T-Bag-Twisted back to the start.

    Round two began with 13ea Motivators working our way down to 0. Upon completion, we lunged to the lamp post where we completed 13ea 4-count Situation Squats and lunged back.

    Round three began with the PAX armlength apart in high plank where we performed cross-body drag of 30lb weight back and forth 3X. We then repeated the T-Bag-Twist to the lamp post, Lt. Dan’s (13ea) and T-Bag-Twist to the start.

    Round four had the PAX utilizing the benches to perform 108ea dips individually. We then returned to starting point, lunged to the lamp post, performed 13ea 4-couunt Situation Squats and lunged back.

    Round five consisted of performing 26ea 4-count StumpHuggers. We then repeated the T-Bag-Twist, 13ea Lt. Dan’s, and T-Bag-Twist to the start.

    Running short on time, we modified to 7ea on exercises at the starting point. In a circle we performed: StumpHuggers, Situation Squats (4-count), Lt. Dan’s (4-count), Jack Webs (4-count), and concluded with Motivators. 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. For the young boy that Nougat spoke of in the foster care program (and all those in the system). That he might find it to be a place of safety, support, and comfort. For Bullock’s Father in laws recovery. For Claymore’s cousin dealing with brain surgery. And for all those suffering in this cold weather. 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.

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