The Oasis (Close Park)
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Date/Time
Date(s) - 10/12/2019
6:30 am - 7:30 am
The Q:
Socrates
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.
10/12/19 – So I was thinking….
Q – Gap
PAX – Dauber, Socrates, Struxture, Roco
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
Warm up for one minute in each of the categories:
Side straddle hops
Squats
Arm circles
Michael Phelps
Moseyed to the playground area to complete:
First exercise consisted of PAX in plank position. First person went to pull-up bar and began to complete 15 while the rest of group completed AMRAP of merkins. Continued until all PAX completed 15 pull-ups.
We then moved into:
30 (each leg) Step out lunges
40ea Diamond merkins
30 (each leg) Bench step ups
50ea Crunchy frogs
50ea Squat Jumps
75 Dips
2 Minutes of Plank
30 (each leg lifted and out) Merkins
50ea Big Boy situps
50 (four count) American Hammers
15 (each arm out while other at waist) Merkins
30 (four count) lunges
20 (four count) Prisoners
30 LT. Dans
10 Stump Huggers
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those PAX dealing with injuries and issues that they may get back out with us soon. Prayer for the teacher and students that they might continue to develop, grow and support each other.