The Oasis (Close Park)

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Date(s) - 11/09/2019
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. Ryan “Pacer” O’Mara
    Ryan “Pacer” O’Mara says:

    “The Weight of Water”
    1) Pacer (Q)
    2) Beaker
    3) Bob Vance, Vance Refrigeration
    4) Gadget
    5) Gap
    6) Hoyle
    7) Mayor
    8) Poodle
    9) Rocko
    10) Romano
    11) Socrates
    12) Structure

    -F3 Mission
    -5 Core Principles
    -Warm Up
    + Arm Circles
    + Sum Gods
    + Chainbreakers
    + Air Squats
    + SSH
    + Jog around Close Park

    -Thang: Shoulder Ladders

    +20 Squat Thrusts with Cinder Block
    + Run 50 yds
    + 1 Lateral Shoulder Raise using one gallon of water (8.34 lbs) in each hand
    +Run 50 yds
    +Repeat Squat thrusts; 19x’s, 50 yds run, shoulder raise 2x’s
    + Repeato decreasing squat thrusts by one and increasing shoulder raises by one until 1x Squat Thrust and 20 Lateral Shoulder Raises. A total of 210 reps for each exercise.

    – Cool Down Stretching

    + Gadget (6)


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