The Oasis (Close Park)

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Date(s) - 11/07/2020
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:

    11-7-20 – Legs??? ABSolutely!!!

    Q – Gap

    PAX – Socrates, Airwolf, Mr. Hand, Romano, Dauber, Bob Vance – Vance Refrigeration, Cobra Commander, Nougat,

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

    The Thang –

    Moseyed to the playground where we performed three sets of:
    10ea Pullups/20ea Dips
    20ea Big Boi Sittups/20ea Crunchy Frogs

    We then moved to the field where we performed movements between three cones. Lunges to the first cone with 5ea Lt Dans. Butt kickers to the second and 5ea. Lt Dans. Squat twist 180 to the last cone and 5ea. Lt. Dans. During this period, rotation of PAX performing 3ea. Manmakers with cinder block. Rotating when complete until all PAX had a turn in the fun.

    Next round, the first movement to the cone was lunges. At arrival at the first cone, we completed 3ea Lt. Dans. High knees to the second cone where we completed 3ea Lt. Dans. Squat twist to the third cone where we completed 1ea Burpee. Return to starting cone was with the same movements but skipping the Lt. Dans. Repeated movements while increasing reps of Burpees by 1ea until 10ea Burpees were achieved.

    Next movement was the Jack Webbs with a ratio of 1:5. Increased through the progression by 1:5 each round until a ratio of 8:40 was achieved.

    Recovery stumphuggers in cadence up to 20.

    Lunge between cones and performed 3 ea. Lt. Dans at each cone. Return with same movement but no additional Lt. Dans. until time ran out.

    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. Happy Birthday to Romano as we celebrated with 39 Merkins


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