The Oasis (Close Park)
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Date/Time
Date(s) - 12/19/2020
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.
QIC’s – Stark and Socrates
PAX – Romano, Mr Hand, Bob Vance Vance Refrigeration, Dauber, Gap, Air Wolf, Beaker, Ticket, Nougat, Patch
Dance Off
EMOM, 3 Burpees for each of the 4 sets
Set 1 (6:31)
Song 1 – Dance Off, Macklemore (3:50)
Song 2 – Next Episode, Dr. Dre (2:41)
10 – Side Plank Merkins
20 – Kick throughs, 1 is 1
30 – Skiers, Side to Center is 1
Thunderstruck ACDC (4:53)
Burpee every “thunder.”try to get 100 Side straddle hops, 50 squats before song is over.
Set 2 (7:10)
Song 1 – Brass Monkey, Beastie Boys (2:37)
Song 2 – Welcome to the Jungle, GnR (4:33)
10 – Jungle Boi Squats
20 – Monkey Humpers
30 – Mountain Climbers, 2 is 1
Panama Van Halen (3:30)
5 Reps and 5 sets
Plank Jack’s
Absolutions
Narrow Squats
Absolutions
Merkins
Absolutions
Set 3 (7:22)
Song 1 – That’s My Girl, Fifth Harmony (3:44)
Song 2 – Work B*tch, Brittany Spears (3:38)
10 – Imperial Squat Walkers
20 – Raggedy Anns
30 – Pickle Pounders
Gimme Three Steps Lynyrd Skynyrd (4:19)
3 broad jumps 3 shoulder taps
3 broad jumps, 3 lunges (2 is 1)
Set 4 (7:20)
Song 1 – Heart of a Champion, Hollywood Undead, Ice 9, Papa Roach – 3:30
Song 2 – Remember the Name, Fort Minor – 3:50
10 – Diamond Merkins
20 – Smurf Jacks
Sprint – Down and Back
COR, NOR, Mr Hand was the six and gave some powerful words on the brotherhood we have in F3. It was my first time meeting Mr Hand and I was inspired immediately (double respect)
It was a awesome experience CoQing with Socrates and coming back to my Alma Mater. Thanks for having me gents!
Always an Honor
Always my Pleasure
~Stark