The Oasis (Close Park)
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Date/Time
Date(s) - 03/08/2025
6:30 am - 7:30 am
The Q:
Wilson
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.
Q: The Situation
PAX: Nougat, Bull, Bambi, Wilson, Earl Grey, Dauber, Cobra Commander, 2-Ply Mercy, Beaker, Jake the Snake, Gas man, Bonsai Ricky Bobby, Romano, Thin Mint, Johnny
Workout Format:
50 minutes total
7 stations, each with a unique muscle focus
4 exercises per station
Block used at every station
45 seconds work / 15 seconds transition
Farmer Carry block to the next station
Complete 2 full rounds of all stations
Stations Breakdown (with Exercise Explanations & Farmer Carry)
1. Chest & Triceps (Push Strength)
✅ Focus: Push strength and endurance
Block Merkins (Hands on Block, Lower Chest to Block, Press Back Up)
Block Mike Tysons (Feet on Block, Lower Into Push-Up While Shifting Forward, Push Back)
Block Floor Press (Lie on Back, Hold Block at Chest, Press Up, Lower Slowly)
Block Triceps Extensions (Hold Block Overhead, Bend Elbows Lowering Behind Head, Press Up)
Farmer Carry block to Station 2
2. Legs (Quad-Dominant)
✅ Focus: Leg strength and endurance
Block Goblet Squats (Hold Block at Chest, Lower Into Squat, Stand Back Up)
Block Bulgarian Split Squats (Place Back Foot on Block, Lower Back Knee to Ground, Stand Up)
Block Step-Ups (Step on Block, Drive Opposite Knee Up, Step Down, Switch Legs)
Lt. Dans (Perform Deep Squat, Followed by Two Alternating Lunges, Repeat)
Farmer Carry block to Station 3
3. Core (Abs Focus)
✅ Focus: Core control and resistance
LBC (Lie on Back, Knees Bent, Crunch Up Slightly, Lower Back Down)
Block Big Boy Sit-ups (Hold Block on Chest, Perform Full Sit-Up, Lower Slowly)
Klinger Kicks w/ Block Press (Flutter Kick While Pressing Block Up and Down)
Block Plank Drag (In High Plank, Drag Block Side to Side Under Chest)
Farmer Carry block to Station 4
4. Back & Biceps (Pull Strength)
✅ Focus: Pulling power and grip strength
Block Bent Over Rows (Hinge at Hips, Pull Block to Chest, Lower With Control)
Block Deadlifts (Stand Over Block, Hinge at Hips, Grab Block, Stand Up)
Block Curl to Press (Curl Block to Shoulders, Press Overhead, Lower Slowly)
Block Front Raise (Hold Block, Lift Straight in Front, Lower Slowly)
Farmer Carry block to Station 5
5. Explosiveness (Plyometrics)
✅ Focus: Power, agility, and cardio burn
Block Situation Squat Jumps (Hold Block at Chest, Squat Down, Jump Up, Land Softly)
Block Thrusters (Hold Block at Chest, Squat Down, Explode Up, Press Overhead)
Block Burpee Over Block (Perform Burpee, Jump Sideways Over Block, Repeat)
Bonnie Blairs (Lunge Jump Forward, Switch Legs Mid-Air, Land Softly, Repeat)
Farmer Carry block to Station 6
6. Hamstrings & Glutes (Posterior Chain)
✅ Focus: Hamstrings, glutes, and stability
Block Glute Bridges (Lie on Back, Block on Hips, Drive Hips Up, Lower Slowly)
Superman Pullbacks (Lie on Stomach, Extend Arms, Pull Back Like Row, Repeat)
Alt Block Merkins (One Hand on Block, Perform Merkin, Switch Hands, Repeat)
Block Lunge Walks (Hold Block at Chest, Walk Forward in Lunges)
Farmer Carry block to Station 7
7. Full-Body Burnout
✅ Focus: Total body fatigue and endurance
Dry Docks (Hips High, Perform Pike Push-Up, Lower Head Toward Ground, Press Up)
American Hammers (Sit on Ground, Lean Back, Twist Block Side to Side)
Block Man Makers (Burpee, Row Block on Each Side, Press Overhead)
Partner Clap Merkins (Face Partner, Perform Merkin, Clap Opposite Hands, Repeat)
Final Farmer Carry back to start