0700 Park West Saturday Workout 9/19/2020
17 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 16
Hillbillies x 15
Mountain Climbers x 15
Merkins x 15
Mosey to the field with CMU’S then circle up exercises x 10 IC.
10 Merkins then:
Curls
Overhead press
Bent over rows
Ditty humpers
Crunchy Frogs :frog:
From the endzone Rifle carry CMU’S to the first light pole.
10 Alternating block Merkins
10 block Merkins
Burpee block jumps
Rifle carry CMU’S to the second light pole.
10 crunchy Frogs :frog:
10 big boy situps SC
10 Spartin situps
Rifle carry CMU’S to the back of the end zone .
Curls
Overhead press
Bent over rows
Ditty humpers
Iron mikes
Low slow squats
Rifle carry to the Opposite back of the end zone, then put away CMU’S
Mosey to the :ant:hill with CMU
At the bottom Burpees x 10 OYO
Bernie to the First Tier Monkey humpers 10 IC
Backwards bear crawl to the Second Tier big boy situps x 10 SC
Bernie to the third tier Merkins x 10 IC
At the top squats x 10 IC
mosey to 3rd tier iron mikes x 10 IC
mosey to 2nd tier iron mikes x 10 IC
mosey to 1st tier big boy situps x 10 IC
At the bottom Burpees x 10 OYO
Stopped by stadium wall exercises x 10
Box Jumps oyo
Urkins IC
Merkins IC
Crunchy Frogs :frog: IC
Mosey to the Jr. Hill
Backwards bear crawl up the hill 10 Merkins SC then regular bear crawl
down 10 Merkins SC.
Burpees broad jumps to the middle
Jack Webb’s x 10
Burpees broad jumps to the sidewalk
Calf raises x 10 IC
Iron mikes x 10 IC
Sumo Squats :racehorse: :man_dancing: led by @Miyagi
bear craws to the middle
Big boy situps
Freedom twists
Crunchy Frogs
Bear crawls to the sidewalk
Mosey to the Stadium stairs
LBC’s x 10 SC up and over the stairs then LBC’s x 10
Burpees x 10 up and over the stairs then Burpees x 10 and back x 10
Burpees.
Back to the flag!!
Squats x 10 IC led by Get to the Chopper!!
Qic: @Big DIF
Pax: @red_ryder (Respect), @RocketMan (Respect), @F3 Kid Rock (Respect
x2), @the_soprano (Respect), @Miyagi, @F3UpState, get to the Chopper,
@Bumble Bee (Respect), @rerun, (FNG) Billy, Named Daddy Day Care Welcome!!,
(FNG) Brian Welcome!!, @Tugga, @jongresh-lfd , @Drago, @Hillbilly F3
Brother visitingCharleston (Welcome) and @f3dirtybird
EC: @f3dirtybird
COT:
Praises for recovery and continued Prayers for @Miyagi’s Mother in Law
recovering from COVID-19/ Pneumonia.
Announcements:
Iron pax challenge link to submit score:
f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
Remember to enter your total time by midnight tonight.
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 usually a 1700 start time. Check the #beer-summit
channel for details.
Check #eastbound-and-down channel for Sundays 0630 Travis Mannion run/ruck
Sullivans Island.