The Oasis (Close Park)

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Date(s) - 05/23/2020
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. Gap
    Gap says:

    5/23/20 – Rock

    Q – Gap

    PAX – Dr. Nick, Socrates, Caleb “Prestige Worldwide” Correia, Beaker, Sideshow, Bob Vance – Vance Refrigeration, Mayor, Dauber, Romano, Nougat

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

    Warmup – Side straddle hops, Windmills and arm circles

    The Thang –

    Staged 3 cones. Each round we did an exercise at each cone (with increasing reps at each). Repeating the number at the third and working our way back down. Fun and interesting movements between cones:

    1.) Lt. Dans – 1 ea, 3 ea, 5 ea and back down with lunges between cones.
    2.) Squat Jumps – 2ea, 6ea, 10ea and back down with squat 180 between cones.
    3.) Squats – 4ea, 12ea, 20ea and back down lunges ½ way and squat 180 between cones.
    4.) Big Boy Situps – 15ea, 20ea, 25ea and back down with bear crawl between cones.
    5.) American hammers – 30ea, 35ea, 40ea and back down with jog between cones.

    COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. Let us find strength and support from each other. Patience and understanding at these trying and uncertain times.


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