The Oasis (Close Park)

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Date(s) - 09/05/2020
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:


    Q – Gap 32:01 – Iron PAX – Week 1

    PAX – Beaker 38:42, Romano 44:40, Nails 30:30, Nuget 41:20, Bob Vance – Vance Refrigeration 45:33, Sideshow 54:23, Dauber 58:00, Cobra Commander 32:44, Khan 22:37, The Dude 37:00, Ticket 51:46

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

    The Thang –

    Moseyed to the amphitheater were Q discussed the plan for the workout. In celebration of the timeless music of The Five Stairsteps, we would perform the following exercises in the reps that matched the appropriate step PAX was on (1ea., 2ea., etc.):

    Burpees – EMOM (Every Minute On the Minute)
    Hand Release-Release Merkins – 50 each
    Leg Raises – 100 each
    Jungle Boy Squats – 150 each
    Big Boi Sit-Ups – 200 each
    Standing Lunges (1=1) – 250 each

    COT – 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. Prayers for the troops and first responders (past, present and future) as they continue to place others before themselves to ensure the safety and liberty to gather and express ourselves without fear or repercussion. Prayers for Bob Vance’s friend dealing with loss and cancer of their child. Prayers of healing for Trojan and Worm.


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