0530 Park West Thorsday Workout 02/25/2021
13 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Merkins x 15
Mountain Climbers x 15
Side Straddle hops x 15
Imperial Walkers x 15
Hillbillies x 10
3rd Grade exercises x 10
Mosey to the :tennis: courts for Suicide double down.
The mode of transportation to each doubles line changes (as discussed
below) exercises on each line are x 10 1st line , 15 2nd line and 20 3rd
line
Round 1 burpee broad jumps there Merkins Bernie back Merkins to each
doubles line
Round 2 foward lunge there 🐒 🐫 reverse lunge back 🐒 🐫
Round 3 🐻 crawl there big boy situps Bernie back big boy situps.
Moosy to the Shed for some :cinderblocks: CMU’S
Mosey with the block to the sideline exercises below x 10 IC unless noted
Burpees block jumps
Altering block Merkins
Overhead press
🔪 🐇 or rifel carry to midfield
👻 🐒 🐫
Iron mikes
Block jumps
Rifel carry to the sideline
Big boy situps
Flutter kicks
Crunchy 🐸
Rifel carry to the Opposite side line
Curls
Overhead press
Shoulder to shoulder
Clean and press
Put the :cinderblocks: away and back to the flag.
Qic: @Big DIF
PAX: @F3 Kid Rock (Respect x2), @RocketMan (Respect), @red_ryder (Respect)
@Sherpa (Respect), @Bob the Builder, @rerun, @Bumble Bee (Respect),
Andrew Schmitt named Beltway Welcome, @Harrison Phibbs, @hoale , @Bobby
Boucher bouchet and @Slush Fund
COT: Prayers for @FEMA’s family as the recover from COVID-19. Prayers for
@Hound Dog as he recovers from surgery.
Announcements:
3rd F study is chapter 3 of The emotional healthy leader 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