The Oasis (Close Park)
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Date/Time
Date(s) - 07/13/2019
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.
“Can You Say CORE!!”
Date: 07/13/2019
Time: 6:30 AM – 7:30 AM
Location: The Oasis @ Close Park
QIC: Modell
PAX: 10 – Rocko, Romano, Socrates, Gap, Struxture, Model, Beaker, Vance Refrigeration, Mayor, Pacer,
The morning kicked off with F3 principles, a you vs. you affirmation, group warm up and a lap around the Oasis.
We got into it! Time for those DeAngelo, “How Does It Feel” abs with 3 rounds of core work.
3 sets of each exercise at 7 reps, 13 reps, and then 7.
– Stump Huggers
– L Sits (hold self up on cinderblocks and in and out w legs)
– Crunchy Frogs
Take a lap
3 sets of each exercise at 7 reps, 13 reps, and then 7.
– Burpees
– Pulse Ups
– Plank
Take a lap
3 sets of each exercise at 7 reps, 13 reps, and then 7.
– Absolutions
– Heavy-Thing Swing (Cinderblock/Ruck Plate Swing)
– 4 Point Shuffle-Superman
COT: COR, NOR, KNOW-YOUR-6, Announce-o-Rama, BOM.
Thanks for the opportunity to Q!
-Modell