0500 Park West RED Friday Workout 10/2/2020
8 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
3rd Grade exercises x 10
Mountain Climbers x 15
Merkins x 15
Mosey to the football field grab a CMU
Forward :hocho::rabbit2: to the first light post exercises x 10 IC
Alternating block Merkins
Block hop Merkins
Hurkins oyo
Continue to :hocho::rabbit2: to the 2nd light post
block hops
:ghost::monkey::camel:
Sumo Squat with CMU’S
Backwards :hocho::rabbit2: to the first back of the end zone
Block exercises x 10
Overhead press
Shoulder 2 shoulder
Curls
Flutter kicks with CMU’S
Freedom twists with CMU’S
Crunchy Frogs
Rifle carry to the light post
Hurkins SC
Rifle carry to the light pole
:ghost::monkey::camel:
Flutter kicks
Freedom twists
Backwards :hocho::rabbit2: to the first back of the end zone
Block exercises x 10
Overhead press
Shoulder 2 shoulder
Kettle Bell Swings
Curls
:ghost::monkey::camel:
Crunchy :frog:
Rifle carry CMU’S to the Pull-up bars/ :ant:hill the break into groups
Group 1
10 Pull-ups
20 Merkins
30 Squats
Repeat
Switch with Group 2
Group 2
At the bottom 10 Blockees OYO
First Tier Overhead press
Second shoulder 2 shoulder
Third tier :ghost::monkey::camel:
Back to the flag!!
10 Burpees oyo
Qic: @Big DIF
Pax: @red_ryder (Respect), @tk (Respect), @Tugga, @daisy, @bocephus,
Gullah and @FEMA
COT:
Prayers for @red_ryder fathers as he starts chemotherapy. Prayers for the
first Lady as she is battling the COVID-19 virus.
Announcements:
Don’t miss out on the Saturday BC as we celebrate @f3dirtybird’s birthday!!
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 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com