The Oasis (Close Park)
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Date/Time
Date(s) - 07/06/2019
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.
7/7/19 – Post Ruck Beatdown
Q – Gap
PAX – Modell, Socrates, Struxture, Rocco, Extra-Extra, Houdini, Beaker
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Moseyed to the Start High School Parking lot where we completed Side- Straddle hops and Michael Phelps
The Thang –
Working the longest stretch of the Parking lot, PAX lunged down to the opposite end and completed 27 Merkins and shuffled back to the starting point to complete 27 more Merkins.
Round 2: Squat twist to the opposite end and completed 27 Big Boy Situps and shuffled back to the starting point to complete 27 more Big Boy Situps.
Round 3: Bear crawl to the opposite end and completd 27 American Hammers (2=1) and crawl bear back to start to complete 27 more American Hammers.
Round 4: High knees to the opposite end and completed 27 Burpees and back peddle to the start to complete 27 more Burpees.
Round 5: Cherry pickers to the opposite end and completed 27 squats and broad jump back to the start to complete 27 more squats.
Moseyed back to the Oasis and COT at the flag.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those wives who are pregnant for safe, healthy and joyous births. For Houdini’s wife as she continues to be a wonderful example in her fight and determination battling cancer. To keep our eyes open for opportunities to touch and influence those who are lost, lonely or looking for meaning. Remember our behavior and kindness can do wonders to change the world.