The Oasis (Close Park)
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Date/Time
Date(s) - 01/23/2021
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.
01/23/2021 – Lucky 7’s with Bourbon:
Date: 01/23/2021
Time: 6:30 – 7:30 AM
Location: The Oasis – Close Park
Q: Bourbon
PAX: 14 PAX – Beaker, Nougat, Thai Guy, Biggie, Doubtfire, Cobra Commander, Gap, Mr. Hand, TuPac, Socrates, Huckleberry, Geppetto, Jimmy Dean, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The PAX failed the first time and suffered a 5 burpee penalty, but nailed it on their second attempt.
• Next warmup exercise were Motivators
Beatdown:
• 5 cones in a line. 1st cone = start; second through fourth cones = exercise; fifth cone = end.
• PAX sprint to first cone and perform 7 reps of the exercise
• PAX sprint to second cone and perform 7 reps of the exercise
• PAX sprint to third cone and perform 7 reps of the exercise
• PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished (10-count if needed)
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Diamond Merkins
o Absolutions
• If all exercises are completed, we circle up for a group core workout.
o Core workout:
60 LBC (little baby crunches)
50 American hammers (2-count)
40 flutter kicks (4-count)
30 rope climbs (2-count)
20 leg levers
90 second plank
• If there is still time, we repeato the cone drills until time is called.
o We repeated Lt. Dans and Merkins
Count-O-Rama and Name-O-Rama
Learn about the 6th: Cobra Commander.
Announcements.
COT / Prayers and Intentions.