The Oasis (Close Park)
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Date/Time
Date(s) - 11/19/2022
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.
11-19-22 – THE Humpendumper
Q – Gap and Dauber
PAX – Cobra Commander, Tupac, Dr. Nick, Nougat, Two Ply, Romano, Lonzo, Modell, Cogsworth, Wild Sprayer, Matt (FNG) Holland – Newly Minted “Wilson”
Intro to F3 discussing the mission and principles.
The thang – First component was to begin with SSH to warmup (50 ea four count) and 10ea Windmills. We then proceeded to honor all that Bonnie Blair accomplished. To celebrate her 5 gold and 1 bronze medal achieved over the span of 4 Olympic games, we completed 50 ea 4-count Bonnie Blairs. We then decided to loosen up our legs from that series with Situation Squats (20ea), and finally we completed 20ea American Hammers.
Second component was a Dauber Original – After pairing up, groups moved between 6 stations (Rifle/farmer carry, resistance band curls, swing pullups, dips, stepups, alternating heel touch) while one member of the team performed the station exercise, the other held plank with the first circuit and shifted to Al Gore on the second.
As a final act of bonding/enjoyment, the PAX circled up in high plank and counted off to 60 while simultaneously performing a Merkin at the count on the first effort and squatting with a similar effort on the final rotations (although corresponding squats to the individual pax count).
COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. A prayer of support and comfort for the children and families dealing with struggles of support, comfort, and security. Prayers for those who are suffering in the cold with homelessness and for those who are feeling lost and alone (and those increased feelings during the holiday season/extended periods of darkness).