The Oasis (Close Park)
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Date/Time
Date(s) - 12/14/2019
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.
“Breakfast Beatdown”
15 PAX
1) Pacer (Q)
2) Mr Belding
3) Romano
4) Socrates
5) Sideshow
6) Vance Refrigeration*
7) Extra Extra
8) Gap
9) Jimmy Dean
10) Beaker
11) Leg Lamp
12) Dauber
13) El Chapo
14) Modell
15) Dirty
1) Intro
– F3
-Mission
– 5 Core Principles
2) Warm Up
– Wind Mill
– Imperial Walkers
– Chain Breakers
– Air Squats
– SSH
– Indian Run ( 2 laps)
3) The THANG
– 7 Burpees 6 ct
– 7 Merkins 2=1
-21 secs Plank
– Rinse and Repeat 3x
– 21 LT Dan OYO
– 21 Squat Jump
– 21 secs Al Gore
– Rinse and Repeat 3x
– 21 Chain Breakers (4 ct)
– 21 Air Preses (4 ct)
– 21 secs Zombie or Tpose
– Rinse and Repeat 3x
– 21 Flutter Kick (4 ct)
– 21 LBC OYO
– 21 Scissor Kick (4 ct)
– Rinse and Repeat 2x
– Guantanamo (2 laps)
4) Circle of Trust
– Count-o-rama
– Name-o-rama
– Vance Refrigeration (6)
– Announcements
– Birthday Merkins (Extra Extra 40)
– Prayer Intentions/ Prayer