Park West Hump Day Workout 6/17/2020
3 strong showed this morning!!
Pledge of Allegiance
Warm up
–
Side Straddle hops x 10 IC
–
Imperial Walker x 10 IC
–
Mountain Climbers x 10 IC
–
Merkins x 10 IC
Mosey to the Tennis courts
First round:
–
Sprint to the first doubles line and Bernie back × 10 Merkins SC at
each line.
–
Repeat each doubles line
Second Round:
–
Lung to first doubles line × 10 Monkey humpers then Burnie back × 10
Monkey humpers x 10 IC
Third Round
–
Sprint to the first doubles line and sprint back × 10 in and outs SC at
each line.
Mosey to the track for 3 corners
Corner 1
–
10 Burpies
Corner 2
–
Merkins
–
Monkey humpers
–
Flutter Kicks
Corner 3
–
Merkins
–
Monkey humpers
–
Flutter Kicks
Mosey to the stadium stairs
Calf raises x 10 IC
–
Both legs
–
Right leg up
–
Left leg up
–
Squats x 10 IC
–
Squats x 10 IC
Mosey to the Ant Hill. Bernie up to each tier with exercises below:
–
Tier 1 10 Monkey humpers x 10 SC
–
Tier 2 Iron Mikes x 10 IC
–
Tier 3 Squats x 10 IC
–
Tier 4 merkins x 10 SC
Repeat hill climb with
–
Tier 1 big boy situps x 10 SC
–
Tier 2 spartan situps x 10 SC
–
Tier 3 flutter kicks x 10 IC
–
Tier 4 merkins x 10 SC
Repeat hill climb with
–
Tier 1 Burpies x 10 oyo
–
Tier 2 T stop Merkins x 10 SC
–
Tier 3 Carolina dry docks x 10 SC
–
Tier 4 merkins x 10 SC
Mosey to the flag
–
Side straddle hops x 10 IC
COT: Continued prayers for @doughboy’s father in law as he continues his
battle with Cancer. Prayers for @miyagi as he is dealing with the loss of
his father. Continued prayers for @tk as he continues recovery from ankle
surgery.
Qic: @Big DIF
Pax: @Serpa (Respect), Rajin Cajan (2.0)
Announcements:
–
3rd F study meets 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.
–
Beer summit is back at the Mellow mushroom 🍄 usually a 1700 start time.
Check the #beer summit channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com