The Oasis (Close Park)

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Date(s) - 12/21/2019
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:

    12/21/19 – If I knew, I’d tell you….

    Q – Gap

    PAX – Socrates, Bob Vance – Vance Refrigeration, Romano, Leg Lamp

    Opening – Brief rundown of F3 purpose, principles and agenda.

    The Thang –

    Moseyed to the playground where we worked as a team to complete 200 B.O.M.B.S. While there was no set number for each member of the PAX, a minimum of 10 reps each exercise was desired. PAX then moseyed to the field.

    Lunged from starting lamp pole to the first one down the field and back. Short recovery and then another down and back using the Squat-180 twist.

    PAX then lined up on their six, shoulder to shoulder with feet in air to perform passing movement of two weights (1ea 20lb and 1ea 30lb) down and back. This continued for 10 complete cycles of down and back.

    PAX then moseyed back to playground area.
    Used benches to perform 20ea dips in a slow 4-count movement and then moved right into StumpHuggers (20 four count). While at playground, PAX each performed 5ea movements of the B.O.M.B.S. Returned back to the field, gathering at lamp post.

    Repeat of lunge down and back between lamp poles with 20 Lt. Dans at the midpoint before returning back. Round two repeated the squat-180 twist down and back with jump squats at the midpoint.

    Repeat of the shoulder to shoulder weight pass but only performed 5 cycles of down and back. Final return to the playground.

    PAX performed 2 rounds of 20 count dips. Each round was on one leg (PAX choice of order).

    Finished workout with stretching (leg crossed toe touch, upward dog and downward dog.

    COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those dealing with illness and loss and the families/friends affected. Prayers for those battling cancer and the families dealing with the pains of loss. Prayer of thanks.


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