#parkwest Wednesday Workout 2/12/2020
Solid work by all this morning!!
Pledge of Allegiance
Warm up
–
Side startle hops x 15 IC
–
Imperial Walker x 15 IC
–
3rd grade exercises x 15 IC
–
Mountain Climbers x 15 IC
–
Merkins x 15 IC
Mosey to the Tennis courts
First round:
–
Run to first doubles line and Bernie back × 10 Merkins SC at each line.
–
Run to second doubles line and Bernie back × 15 Merkins SC at each
line.
–
Run to third doubles line and Burnie back × 20 Merkins SC at each line.
Second Round:
–
Run to first doubles line and Burnie back × 10 Monkey humpers IC at
each line.
–
Repeat at line 2 and 3 x 15 SC and x 20 SC.
Third round:
–
Run to first doubles line and back × 10 Flutter Kicks IC at each line.
–
Run to Second doubles line and back × 15 Flutter Kicks IC at each line.
–
Run to Third doubles line and back × 20 Flutter Kicks IC at each line.
Mosey to the CMU’S
Grab 2 CMU’S and head to the Football field
–
Farmers carry to the first light post then Dips x 10 IC
–
Farmers carry to the second light pole then Abyss Merkins x 10 IC
–
Farmers carry to the end zone then 👻Gorilla humpers x 10 IC
–
Back across the field Farmers carry to the first light post then in and
outs x 10 IC
–
Farmers carry to the second light post then Overhead press
–
Farmers carry to the end zone then CMU exercises
–
Curls x10 IC
–
Overhead press x 10 IC
–
Shoulder to shoulder x 10 IC
–
Kettle bell swings x 10 IC
–
Back across the field Farmers carry to the first light post then dips x
10 IC
–
Farmers carry to the second light pole then Abyss Merkins x 10 IC
–
Farmers carry to the end zone 👻Gorilla humpers x10 IC
–
Farmers carry to the opposite end zone then Overhead press x 10 IC
–
Shoulder to shoulder x 10 IC
–
Kettle bell swings x 10 IC
Mosey to the Pull-up bars
Group 1
2 sets of 10 pull ups, 20 Merkins and 30 Squats
Group 2
Mosey to the ant hill
–
Burnie to the first tier x 10 Merkins IC
–
Bernie to the second tier x 10 big boy situps
–
Burnie to the third tier x 10 Monkey humpers IC
–
Bernie to the fourth tier 10 Burpies OYO
–
Back to the bottom 10 star Jumps OYO
Switch group 1 on hill group 2 pull ups
Put away CMU’S
Mosey back to the flag
COT: Thanks for the F3 brothers that push us to new opportunities.
Continued Prayers for @miyagi as he continues his recovery.
Qic: @Big DIF
Pax: @Prius, @Khakis, @daisy, @howitzer, @steak knives, @FEMA, @Prius,
@tugga and @f3dirtybird
Extra credit: @f3dirtybird
Announcements:
3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently
reading Forgotten God By Francis Chan. Reach out to Tugga for additional
information.
Need to get a count on HC’s for the 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. Link for more info.
f3holycity.com/events/f3charleston-2020-oyster-roast/
F3 Hike more to come initially scheduled for the weekend after Easter. More
to come POC’s @LFD and @The_Soprano.
March 14 Convergence at indigo.rebellion.Link below:
f3holycity.com/events/f3charleston-1st-quarter-convergence-indigo-rebellion/
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com