The Oasis (Close Park)
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Date/Time
Date(s) - 09/07/2019
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.
9/7/19 – B & B Muscle Factory
Q – Gap
PAX – Romano, Struxture, Roco, Mayor, Bob Vance – Vance Refrigeration, Gadget, Pacer
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
Moseyed to the playgroud where we did AMRAP for one minute in the categories:
Merkins
Big Boy Situps
Pull ups
5ea. Burpees, bear crawl to the next cone
10ea. Lunges (2=1), bear crawl to the next cone
15ea. Imperial Walkers (2=1), bear crawl to the next cone
20ea. Merkins, Bear crawl to the next cone
25ea. Plank-Jacks/Shoulder-taps (2=1), bear crawl to the next cone
30ea. Squats, hold plank for the six.
Reverse repeat – 5-squats, 10-Plank jack/shoulder taps, 15-merkins, 20-Imperial walkers, 25-lunges, 30-Burpees with crawl bear in between cones
5ea. Burpees, Lunge to next cone
10ea. Overhead press, Lunge to the next cone
15ea. Merkins , Lunge to the next cone
20ea. Big Boy situps, Lunge to the next cone
25ea. Squats, Reverse plank for the six
Reverse repeat – 5- Squats, 10-Big boys, 15-Merkins, 20- Overhead press, 25-Burpees with squat twist 180 in between cones.
Headed to benches to do AMRAP for one minute in the categories:
Dips
Calf raises
Return to cones
3ea. Burpees, bear crawl to the next cone
6ea. Lunges (2=1), bear crawl to the next cone
9ea. Imperial Walkers (2=1), bear crawl to the next cone
12ea. Merkins, Bear crawl to the next cone
15ea. Plank-Jacks/Shoulder-taps (2=1), bear crawl to the next cone
18ea. Squats, hold plank for the six.
Reverse repeat – 3-squats, 6-Plank jack/shoulder taps, 9-merkins, 12-Imperial walkers, 15-lunges, 18-Burpees with crawl bear in between cones
3ea. Burpees, Lunge to next cone
6ea. Overhead press, Lunge to the next cone
9ea. Merkins , Lunge to the next cone
12ea. Big Boy situps, Lunge to the next cone
15ea. Squats, Reverse plank for the six
Reverse repeat – 3- Squats, 6-Big boys, 9-Merkins, 12- Overhead press, 15-Burpees with squat twist 180 in between cones.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those PAX dealing with injuries and issues that they may get back out with us soon. Prayer of thanks for Romano’s father returning to visit and spend time with loved ones.