The Oasis (Close Park)

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Date(s) - 10/12/2019
6:30 am - 7:30 am

The Q:

Close Park


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:

    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
    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.


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