The Oasis (Close Park)
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Date/Time
Date(s) - 04/23/2022
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.
4/23/22 – WonderTwins – Dusting off some of the “classics”
Q – Gap and Dauber
PAX – Socrates, Beaker, Bob Vance – Vance Refrigeration, Bull
Opening – Brief rundown of F3 purpose, principles, and agenda.
The Thang –
First half of the workout was under the direction of Gap. Series of 25 reps of an exercise, lunge-walk to the flag and then jog back for next round. Rounds of exercises included: SSH, Mountain-Climbers, Merkins, Crunchy Frogs, Jump-Squats. Reps were in cadence and 4-count.
Second half was under the direction of Dauber. For this portion, group broke into pairs with one member running out to crayons and back while the partner performed an exercise. A round was complete when both members had completed 3 runs and 3 sets of exercises. Exercises included SSH, Dips, Step-Ups, Downward Dog Hand to heel cross reach, Meat-Scissors.
COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. A special challenge/message was brought forth by Dauber as he spoke of the importance of “Being where your feet are”. Being present, purposeful, and patient rounded out a very sound COT based on the foundation of being a good human (and a solid example of the F3 principles).