The Oasis (Close Park)
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Date/Time
Date(s) - 09/17/2022
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.
Pre Executive Beatdown
Pax:
Bull – Q
Romano – 6
Nougat
Gap
Sideshow
Bagels
Beaker
Cobra Commander
Tupac
Pax moseyed to Start HS parking lot.
Warmarama
* 10 windmills IC
* 10 chain breakers IC
* 20 Burpees IC
The Thang
* 10 Squats IC
* 25 Roll Overs 1C
* Diamond Merkins 10 IC
* Gas pumps 10 IC
* Mike Tysons 10 IC
* Val Venis 10 IC (while holding a squat, a 4 count side bend)
* Reverse Superman 10 IC
* Lunge Walk
* 30 second high plank
Reverse Repeato
* 50 Calf Raises IC
* 25 Roll overs IC
* Merkin 10 IC
* Diamond Mike Tyson 10 IC
* American Row 20 IC
* Superman 10 IC
* Sprint
* 30 second low plank
Reverse Repeato
* 10 Situation squats IC
* 25 Roll overs IC
* Aussie Merkin 8 IC
* 5 DDP Burpees
* 25 heel taps IC
* Lat Pulls 15 IC
* 10 Carolina Dry Docks IC
* 180 Squats
* Side plank. 30 sec each side
Pax moseyed back to AO and finished with 5 minutes of yoga lead by Nougat
COT