The Oasis (Close Park)
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Date/Time
Date(s) - 10/01/2022
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.
IPC Week 4 @ Oasis
Q/Proctor: Nougat
Pax: Nougat, Bull, Wild Sprayer, Romano, Boo Boo, Nails, Beaker, Tupac, Cobra Commander
5 core principles
Mission
Credo
Explained the workout, started the music and timer, and we were off!
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
Boo Boo: 36:36
Romano & Nails: 46ish
Cobra Commander & Tupac: Not sure
Nougat: 46:32
Beaker: 52ish
Bull & Sorayer: 1 hour or so
Classic IPC suffering and success! Great group!
COT
COR
NOR
6: Romano
Announcements: Bedford Fall Fest, Capture the Flag Oct 8th
Prayers: Romano’s friend, Thanks for Nougats anniversary, hurricane victims, and our country
Honored to lead!