0530 Park West Tuesday Workout 2/16/2021
14 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 15
–
Imperial Walkers x 15
–
Hillbillies x 15
–
Squats x 10
–
Mountain Climbers x 15
–
Merkins x 15
Moosy to the :cinderblocks: grab two :cinderblocks: and carry side line all
exercises IC Unless noted:
–
Dips
–
Abyss Merkins
–
Alternating block Merkins
Farmers carry to the Opposite side line
–
Ghost Donkey kong’s
–
Block hops
–
Iron mikes
Farmers carry to the Opposite side line
–
Crunchy 🐸
–
Big boy situps
–
@Barter kicks (in hopes he will return to the gloom)
Farmers carry to the 🐜 hill exercises on each tier
–
Farmers carry up then clean and press x 10
–
Farmers carry up then shoulder to shoulder x 20
–
Farmers carry up then Overhead press x 30
–
Curls x 10
–
Overhead press x 10
–
Dips x 10
–
👻 Donkey kong’s x 20
Farmers carry to the sideline
–
Burpees block jumps x 10
Put away:cinderblocks:
Lunges to the cross walk
–
🐒 🐫
Lunges to the crape myrtle
–
Merkins
Mosey to the flag:
–
Durkins
–
Urkins
–
Bank Robber Burpies
–
In and outs
–
15 Flutter kicks IC led by @bob the builder
Qic: @Big DIF
PAX: @kid rock (Respect x2), @Rocketman (Respect), @Herculesx3 (Respect),
@red_ryder (Respect), @The_Sopran (Respect) @Miyagi (Respect),
@sherpa(Respect) @drago, @hounddog, @bob the builder, @cowboy, @rerun,
@Slush Fund
COT: Prayers for @Rocketman’s friend who is entering Hospice care.
Announcements:
–
3rd F study is off this week Friday 0730 every Friday morning at the
Lowes grocery. Contact @Slush Fund 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
On Tue, Feb 16, 2021, 14:14 Jed Wiseman <f3bigdif@gmail.com> wrote:
> 0530 Park West Tuesday Workout 2/16/2021
>
> 14 strong showed this morning!!
>
> Pledge of Allegiance
>
> Alll exercises in Cadence unless noted:
>
> Warm up:
>
> –
>
> Side Straddle hops x 15
> –
>
> Imperial Walkers x 15
> –
>
> Hillbillies x 15
> –
>
> Squats x 10
> –
>
> Mountain Climbers x 15
> –
>
> Merkins x 15
>
>
> Moosy to the :cinderblocks: grab two :cinderblocks: and carry side line
> all exercises IC Unless noted:
>
> –
>
> Dips
> –
>
> Abyss Merkins
> –
>
> Alternating block Merkins
>
> Farmers carry to the Opposite side line
>
> –
>
> Ghost Donkey kong’s
> –
>
> Block hops
> –
>
> Iron mikes
>
> Farmers carry to the Opposite side line
>
> –
>
> Crunchy 🐸
> –
>
> Big boy situps
> –
>
> @Barter kicks (in hopes he will return to the gloom)
>
> Farmers carry to the 🐜 hill exercises on each tier
>
> –
>
> Farmers carry up then clean and press x 10
> –
>
> Farmers carry up then shoulder to shoulder x 20
> –
>
> Farmers carry up then Overhead press x 30
> –
>
> Curls x 10
> –
>
> Overhead press x 10
> –
>
> Dips x 10
> –
>
> 👻 Donkey kong’s x 20
>
> Farmers carry to the sideline
>
> –
>
> Burpees block jumps x 10
>
> Put away:cinderblocks:
>
> Lunges to the cross walk
>
> –
>
> 🐒 🐫
>
> Lunges to the crape myrtle
>
> –
>
> Merkins
>
>
> Mosey to the flag:
>
> –
>
> Durkins
> –
>
> Urkins
> –
>
> Bank Robber Burpies
> –
>
> In and outs
>
>
> –
>
> 15 Flutter kicks IC led by @bob the builder
>
>
> Qic: @Big DIF
>
> PAX: @kid rock (Respect x2), @Rocketman (Respect), @Herculesx3 (Respect),
> @red_ryder (Respect), @The_Sopran (Respect) @Miyagi (Respect),
> @sherpa(Respect) @drago, @hounddog, @bob the builder, @cowboy, @rerun,
> @Slush Fund
>
> COT: Prayers for @Rocketman’s friend who is entering Hospice care.
>
> Announcements:
>
> –
>
> 3rd F study is off this week Friday 0730 every Friday morning at the
> Lowes grocery. Contact @Slush Fund 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
>