0530 Park West Tuesday Workout 01/26/2021
15 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Mountain Climbers x 15
Big Boy situps x 15 SC
Side Straddle hops x 15
Imperial Walkers x 15
Merkins x 15
Moosy to the :ant: hill for some Burp-back-Merkins:
10 Burpees then Backwards run aka “Bernie” up to each Tier 10 Merkins SC
Repeat at all 4 Tiers 50 total Burpees 40 Merkins.
Mosey to the Pull-up bars
10 Pull-ups
Grab a :cinderblocks: Then line up in the endzone exercises x 10 IC unless
noted
Overhead press
Shoulder to shoulder
Curls
Clean and press
Rifle carry to the first light pole then exercises x 10 IC unless noted:
Crunchy :frog:
Alternating block Merkins
:ghost: :monkey: :camel:
Murder bunny to the 2nd light pole then
Big boy situps
Burpee block jumps
Block squats
Continue to the back of the endzone with Rifle carry then :cinderblocks:
exercises.
Overhead press
Shoulder to shoulder
Curls
Clean and press
Rifel carry to the first light then exercises x 10 IC
In and Outs
Block hop Merkins
Iron mikes
Rifel carry to the 2nd light then
@barter kicks
Put the :cinderblocks: away and back to the flag.
10 :bank: robber :burpee:
10 Urkins
10 Durkins
Qic: @Big DIF
PAX: @F3 Kid Rock rock (Respect x2), @Miyagi (Respect), @the_soprano
(Respect), @Bumble Bee (Respect), @Sherpa (Respect), @Junkyard Dawg
(Respect), @red_ryder (Respect) @barter, @Bob the Builder, @hoale, @rerun,
@BlunderBuss, @Drago and @Slush Fund
COT: Prayers for our Nation, our leaders and decision makers. Give them
wisdom and strength to make the hard decisions.
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. Final chapter of Roman’s looking for ideas on the next book and
3rd F study leader ideas 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