The Oasis (Close Park)
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Date/Time
Date(s) - 02/29/2020
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.
Q – Dauber
PAX – OZ, Hedgehog, Jake the Snake, Socrates, Leglamp, Gap, Poodle, Valdez
The F3 tenets were reviewed before commencing Flavor Frav’s Frisbee Yoga
After handing everyone a softball we started a warm up Mosey that we cut short due to JtS’s sore hammy.
Next in the parking lot we did a series of cals:
– KNEE PULLS, QUAD PULLS, Leaning Buddha, LEG KICKS, HIGH KNEES, BUTT KICKS, – CARIOCA
After the cals – we activated the glutes. Got some strange looks as I sat on the softball and rolled. Hedgehog pledged to never return to the Oasis because my balls had bruised his hindquarters.
We moseyed to the playset where I explained 9-11s – PAX would rotate between merkins and squats ( they would decide which would be 9 and which would be 11). Within this rotation they would switch between different types of merkins and squats. This continued for two PE classics 9-1-1 is a Joke and I can’t do nuttin’ for you man.
MERKINS -WMD AND SQUATS” FLAT BACK – Wide, Reg, Together, Toes IN, Toes Out, Left ahead , Right Ahead
For the second rotation we switched between the exercises listed : ABS: BIG BOI/ American Hammers and BACK – PLANK and BIRD/DOG while listening to Simon and Garfunkel.
After about Gap’s two questions on dating websites we did two ROTATIONS of the following
1. FRISBEE FOLLOW 6.FISTS OF FURY
2. MAGIC JOHNSONS 7. STEP -UPS
3. CURL AND PRESS
4. FARMER CARRY 8. SKULLCRUSHER /DIPS
5. SPLINTER KICKS 9. KLINGER KICKS
We wrapped up with a frisbee Free for all – each Pax member got to rifle the frisbee and lead us in 5 count of an exercise of their choice.
ended with CoR, NoR, CoT and post-coitus Burt Reynolds circle