The Oasis (Close Park)

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Date(s) - 01/04/2020
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. Anonymous
    Anonymous says:

    Q – Leglamp, “Leglamp’s First Q’

    PAX – Socrates, Gap, Rocco, Beaker, Jimmy Dean, Nails, Pacer, Cousteau, Sideshow, Otto (half)

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

    The Thang –

    Started with a light jog around the park at each PAX own pace
    Circled up for 90/30s as a group: Bird-dogs, Big Boys, Clock Lunge, Air Squats, Merkins
    Bear-crawl and crawl-bears across the field near the playground
    More 90/30s: Shoulder Taps, American Hammers, Flutter Kicks, Jumping Jacks, Mountain Climbers
    Lunges across the field both ways
    Team Prisoner Squats, Sit-ups, and Push-ups (2 sets each: go around the circle holding squats/sit-up/plank counting off around the circle)
    Sit-outs and Fast feet/Slow hands across the field and back
    Finish with 2 Minutes of Pain

    COT- Prayers for military and their families, families battling cancer and those who lost loved ones to cancer, students and teachers headed back to school


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