The Oasis (Close Park)
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Date/Time
Date(s) - 11/16/2019
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.
11/16/19 – Don’t ask why…
Q – Gap
PAX – Romano, Struxture, Socrates
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
Moseyed to the playground. Completed B.O.M.B.S. in increments of 5,10,15 & 20. In between reps, moseyed to field where we completed lunges down and back between the first two lamp poles and return to next round of B.O.M.B.S. Hold plank or squat waiting for the 6.
Round two began with squat-180-twist down and back between the lamp poles. Returned to the playground where we completed dips. Started with 30 reps down to 5 reps in 5-rep decrease per round after a 10 second break. Upon completion of all reps we went back to field and completed squat-180-twist down and back.
Round three consisted of 20 Catalina wine mixers (Stump Hugger with a Merkin at the end of movement – Thank you Splinter), and then another round of squat-180-twist. Second time through we completed 10 Catalina wine mixers with a round of squat-180-twist and finished with 10 four-count dips.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For Dauber and other PAX dealing with injuries and issues that they may get back out with us soon. Prayer of thanks for the new and upcoming births.