#parkwest 1/20/2020 Q:Big DIF

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Park West Monday morning Workout 1/20/2020

6 strong showed this morning
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 15
3rd grade exercises
Michael Phelps x 15 IC
Merkins x 15 IC

Mosey with CMU’S to the Ant Hill.
At the bottom shoulder to shoulder x 10 OYO
Tier 1 Overhead press x 10 IC
Tier 2 Monkey humpers x 20 IC
Tier 3 block squats x 30 SC
Tier 4 curls x 40 IC
Tier 3 Monkey humpers x 30 IC
Tier 2 Overhead press x 20
Tier 1 Squats x 10 IC
Shoulder to shoulder x 10

Grab 1 block and mosey to the Pull-up bars
10 pull ups or leg lifts
20 Overhead press or Shoulder to shoulder
30 Merkins
Mosey to the track
10 alternating block Merkins or block jump Burpies OYO
10 Prisoner Squats IC

Put away CMU’S
Then mosey back to the Wall
10 wall Jumps OYO
Right then left leg step-ups x 10 IC
Urkins x 10 IC
Durkins x 10 IC
Dips x 10 IC

Mosey to the Field
Bear crawl to the lacroix net then 10 Big boy situps x 10 SC
Burpee broad Jumps then Flutter Kicks x 10 IC
Burnie to the fence

Mosey to the flag
LBC’s Led by @the_soprano x 23 IC
Protractor’s led by @bocephus

COT: Prayers For @Miyagi F3 as he is battling Diverticulitis prayers for healing as he approaches surgery possible this Thursday. Prayers for @doughboy as he travels to Pennsylvania.

Qic: @Big DIF

Pax: @Microwave, @the_soprano, @bocephus, @doughboy

Extra credit: @f3dirtybird

Announcements:
Reminder to set your goals and add them to your goal sheets for 2020.

3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently reading chapter 2 of Forgotten God By Francis Chan. Reach out to @tugga for additional information.

F3 Charleston Oyster Roast will be held on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd, Johns Island, SC 29455. Make some time to get out and drink some coca-cola’s with your F3 Brothers and suck down some oysters while raising money for a charitable cause.

F3 Hike more to come initially scheduled for the weekend after Easter. More to come POC’s @jongresh-lfd and @the_soprano.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif