The Oasis (Close Park)
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Date/Time
Date(s) - 06/20/2020
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.
6/20/20 – Planned Unplanned Workout
Q – Gap
PAX – Dr. Nick, Socrates, Beaker, Romano, Nougat, Leg lamp, Valdez, McMurry, Gadget, Jake the Snake
Opening – Brief rundown of F3 purpose, principles and agenda.
Warmup – Team modified Murph (150 pullups, 250 Merkins and 450 squats). Broke into 3 teams (2 with 4 ea and one with 3ea) and completed for a nice warmup with effort. Finished with 60 dips on your own, then moved to the field.
The Thang –
Worked between the first tree and first lamppost. Did one movement at tree, movement to the lamppost and a second movement before returning. Rounds consisted of
1.) 5 ea. Lt. Dangers – lunge to the lamppost and then 10ea. Lt. Dans. Lunge back.
2.) 10ea. Squats – High knees to the lamppost and then 20 ea. Squat Jumps. High knees back.
3.) 10ea. Burpees. Squat-180-twist to the lamppost and 1 to 5 ratio of Jack Webbs up to 10 to 50. Squat -180-twist back.
4.) Bear crawl Indian run from the tree to (and around) lamppost and back to tree.
Cool down consisted of Romano leading the PAX in 15 count Burt Reynolds (each side).
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.