0700 Park West Saturday Workout 4/24/2021
20 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
Squat benders x 15
Mountain Climbers x 10
Merkins x 15
Mosey to the :cinderblocks : grab one then over to the football field line
up on the back of the sideline all :cinderblocks × 15 IC Midfield x 10 IC
unless noted
First:cinderblocks exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
:hocho::rabbit2: or Rifel carry to midfield
Crunchy :frog:
Rifle carry the back of the sideline
Second :cinderblocks exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Rifle carry to midfield
Burpees block jumps
Alternating block Merkins
T :octagonal_sign: Merkins
Rifle carry the back of the sideline
Third :cinderblocks exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Mosey to the :ant: hill with :cinderblocks:
Bernie up
Burpees x 10 oyo
Bernie up
Crunchy :frog: x 10 IC
Bernie up
Squats x 10 IC
Bernie up
:star2: jumps x 10 oyo
Regular down
Merkins x 10 IC
Regular down
Big boy situps x 10 IC
Regular down
:monkey: :camel: x 10 IC
Blockees x 10 OYO
Mosey back to the football field and line up on the endzone.
Sprint down to the Opposite end zone and back.
:cinderblocks: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
Sprint down to the Opposite end zone and back.
cinderblocks: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
Rifel carry to the first light pole
Burpees block jumps
Alternating block Merkins
T :octagonal_sign: Merkins
Rifel carry to the 2nd light pole
Big boy situps
Crunchy :frog:
Freedom twists
Rifel carry to the back of the endzone
Squats x 10 IC
:ghost: :monkey: :camel:
Standing Lunges
Mosey Back to the flag!!
10 bank Robber Burpies
Urkins x 10 IC
Durkins x 10 IC
Pax led Mary
Qic: @Big DIF
Pax: @F3 Kid Rock (Respect x 2), @red_ryder (Respect), @Junkyard Dawg
(Respect), @RocketMan (Respect), @tk (Respect), @Miyagi (Respect), @Sherpa
(Respect), Daddy day care, @Bob the Builder, @rerun, @Tugga, @Bobby Boucher
, @Smokey, FNG named Field of dreams, @Free Willy (Respect) @Hound Dog,
@FEMA and @f3dirtybird
EC: @Beltway, @Smokey @f3dirtybird and @Big DIF
COT:
Prayers for @Howletzer and his daughter as they are dealing with his
daughters attack. Prayers for healing and guidance on how to handle the
problem.
Announcements:
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com