0500 Park West Red Friday Workout 01/15/2021
2 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walkers x 15
3rd Grade exercises x 15
Merkins x 15
Michael Phillips x 5
Moosy to the Shed for some :cinderblocks: CMU’S
Carry to the :ant: hill exercises x 10 IC unless noted
at the bottom Burpees block jumps x 10 OYO
Going up shoulder carry then..
curls
Overhead press
Shoulder to shoulder
Clean and press
Going down shoulder carry then..
:ghost: :monkey: :camel:
Crunchy :frog:
:ghost: :monkey: :camel:
In and outs
To the Pull-up bars
10 Pull-ups
20 Merkins
30 Overhead press
Repeat
Back to the hill
10 Burpies OYO then suicides to all four tiers
Back to Pull-ups
10 Pull-ups
20 Merkins
30 Overhead press
Mosey to the football field
Start with :cinderblocks: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
In and out
:ghost: :monkey: :camel:
Burpiee broad jumps to the 1st light pole
Iron mikes x 10
Lunges back to endzone then
Curls
Overhead press
Shoulder to shoulder
Clean and press
In and out
:ghost: :monkey: :camel:
Rifle carry to the light pole
Alternating block Merkins
Jack Webb’s
Block Merkins
Rifle carry back to endzone Curls
Overhead press
Shoulder to shoulder
Clean and press
In and out
:ghost: :monkey: :camel:
Put back :cinderblocks: then Back to the flag
Qic: @Big DIF
PAX: @Slush Fund
COT: Prayers for recovery for pax dealing with sickness.
Announcements:
Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
3rd F study is off this week Friday 0730 every Friday morning at the Lowes
grocery. Contact @Miyagi or Check out the #the-hills-3rdf channel for
details.
Beer summit 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