The Oasis (Close Park)
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Date/Time
Date(s) - 06/19/2021
6:30 am - 7:30 am
The Q:
Beaker
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.
Circumnavigate
QIC: Jimmy Dean
PAX: Jimmy Dean, Koresh, Tupac, Bull, Cobra Commander, Beaker, Nougat, Megatron (FNG)
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for Megatron’s dad, Beaker’s in-laws, Nougat’s cousin-in-law Kelly, military and intentions in our hearts.
Always an honor to lead this group of men! Aye!
THE THANG: Warm-up with SSH, windmills and chain breakers.
The parking lot in front of the church was set up as a factory line. Each station had 15 reps of an exercise, as the PAX moved to the next station the exercise built upon the previous one. After the 4th station, the PAX took a lap around the Oasis (about a third mile) came back to station 1 for the next round of exercises.
Station 1
· Round 1 – Horsey Ups
· Round 2 – LBCs
· Round 3 – Lunges (2:1)
· Round 4 – Bear crawl to next station
· Round 5 – Toe Touches (2:1)
Station 2
· Round 1 – Merkins
· Round 2 – Flutter kicks (2:1)
· Round 3 – Squats
· Round 4 – High knees to next station
· Round 5 – American Hammers (4:1)
Station 3
· Round 1 – Jump Squats
· Round 2 – Imperial Walkers (2:1)
· Round 3 – Lt Dans
· Round 4 – Butt kicks to next station
· Round 5 – Big Boys
Station 4
· Round 1 – Burpees
· Round 2 – Freddie Mercurys (2:1)
· Round 3 – Lt Dangers (Lt Dan with burpee instead of squat)
· Round 4 – Hand-Release Burpees
· Round 5 – Captain Thors (1 Big Boy + 4 Am Ham is 1)