The Oasis (Close Park)
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Date/Time
Date(s) - 06/26/2021
6:30 am - 7:30 am
The Q:
Beaker
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.
F3
5 Core Principles
Credo
Q: Nougat
Pax: Nougat, Bull, Patch, Beaker, Ticket, Sideshow, Bagels, Megatron
No FNGs so we went into the Warmup:
– Chain breakers
– Windmill
– Motivators (10-10-10-10)
Moseyed over to the grass for some BLIMPS with a twist…
5 cones setup 10 yards apart
5 reps each cone
First Exercise is Reps, Second exercises is how you get from one cone to the next
Burpees & Bear Crawls
Lt. Dan’s & Lunges
Imperial Walkers & hIgh knees
Merkins & Murder Bunnies (w/ block) – Mosey to crayons w/ block
Plank Jacks & Platypus Walks
Squats & Suicides (To/Back/To between each cone)
Run to sidewalk then left to follow back to parking lot/start line) OR carry block to Crayons and back
– Repeato
All Pax got through one full cycle, many got through another half cycle before Q called it. Circled up for COR, then did round robin 10 reps of Pax Choice Core Exercise in Cadence.
Birthday Merkins – Each Pax got through 1 cycle with a few remainders so 43 Merkins turned into 34, led in Cadence by Nougat.
COT
NOR – Q screwed up and skipped this
6 (Bull)
Announcements – Summer Challenge, Amazing Ruck, CSAUP
Prayer Intentions – Nougat’s cousin Kelly, First Responders, Rocketman