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

Tags:
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:

    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.

    Reply

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