The Oasis (Close Park)
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Date/Time
Date(s) - 01/15/2022
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.
HotHands Variety Pack!
Q: Nougat
Pax: Nougat, Bull, Gap, Cobra Commander, Vance Refrigeration, Rocko, Juice, Banjo, Thong Song, Wild Sprayer
5 Core Principles
Mission – Plant grow and serve
Credo – Leave no man behind
Preface: you vs you
Goal: to beat the cold, but to also physically and mentally push you
Warmup
– Chainbreakers IC
– Windmills IC
– Motivators
Workout Part #1 – Setup lights as markers, 10 yards a part – run sidewalk back to start after Squats (repeat for 20 minutes)
– 5 Burpees
– 10 LT Dans
– 15 Crunchy Frogs
– 20 Merkins
– 25 Squats
Active Recovery
– Plank Hold (count to 90)
Pick Your Poison
– Run a lap
– Carry Baby around the Crayons
– Bear Crawl sidewalk
– Murder Bunny to Tree/farmer Carry back
Workout – 1 Pax picked their poison and was the timer – if Pax finishes reps they could rest or SSH to stay warm until timer returned
– Block Merkins x 10
– Thrusters x 15
– Plank Slide Unders x 20
– Kettlebell Swings x 25
– Overhead Presses x 30
– X-Factors x 35
– Lunge Steps x 40 (counting right leg only)
– Tricep Extensions or Dips x 45
– Curls x 50
Pax got through 1 rotation/round and then went to COT
COT
COR
NOR
6: Gap – took us on a journey to talk about his name F3 means so much to him, it is the Up that is part of what ensure he overcomes all downs.
Announcements: Q School, Winter Challenge, Idiot A Rod, Summer Challenge 22, Winter Challenge 23
Prayer Intentions: Those that have no choice but to be in the cold harsh weather, Pax ailing – especially Koresh & Trinity, Health Care Workers/First Responders/Military
Always an honor to Lead!