The Oasis (Close Park)
Loading Map....
Date/Time
Date(s) - 12/11/2021
6:30 am - 7:30 am
The Q:
Bull
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.
AO – Oasis
QIC – Cobra Commander
PAX – Bull, Nougat, Wild Sprayer, Riggins, Mrs. Doubtfire and Beaker
Warm up
1. Side Straddle Hops x11
2. Michael Phelps x11
3. Lunge position each leg for 10 and switch
4. SquatX11
Next set of exercise altogether in cadence
1. Imperial Walkers x 11
2. Mountain Climbers x 11
3. LBCs x 11
4. Shoulder Taps x 11
5. Freddy Mercury’s x 11
6. Peter Parker’s x 11
7. American Hammers x 11
8. Jump squats x 11
9. Heel Taps x 11
10. Mike Tysons x11
The Thang:
7’s Drill – Jog to one end Mosey back
Round 1
Burpees
Big Boys or Double LBC’s
Plank Waiting on 6 or pick up 6
Round 2
Merkins
Squats
Plank Waiting on 6 or pick up 6
400M – Run the loop 400m; modify: walk to end of crayons and back or run to end of the street through the crayons, do 3 burpees, then run back
Partner workout, one person runs the other does the exercise
150 German – Push the Boulder or Short Swim
250 Monkey Humpers or Pickle Pounders
350 Plank Jacks (1:1) or Air presses (2:1)
Ended with Beaker being the 6. shared that F3 is more to him than the physical. Mrs Doubtfire shared his involvement with Beaker and that he was there for him when he first started out at F3