0700 Park West Saturday Workout 05/1/2021
16 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
Hillbillies x 10
Mountain Climbers x 10
Merkins x 10
Mosey to the fence
10 Urkins
10 Durkins
10 bank Robber Burpies OYO
Mosey to the Big Hill
Round 1
At the top :monkey: :camel:
At the bottom :star2: jumps
Round 2
At the top Squats
At the bottom Burpees
Round 3
At the top Iron mikes
At the bottom Merkins
Mosey to the Trail head
Jack Webb’s
Merkins
Hand release Merkins
Continue to bench
Crunchy :frog:
In and outs
Freedom twists
:bear: crawl or lunge down the ally
lunges to the pole
Burpees broad jumps or lunges to the cypress tree
Mosey to the football field start from the Sideline
Sprint to midfield and back
Merkins
Sprint to the Opposite Sideline and back
Merkins
Sprint to the Opposite Sideline and back
Big boy situps
Mosey to the :cinderblocks: exercises x 15
Overhead press
Shoulder to shoulder
Clean and press
:ghost: :monkey: :camel:
Squats
Crunchy :frog:
In and outs
Burpee block jumps
Round 2 exercises x 10
Overhead press
Shoulder to shoulder
Clean and press
:ghost: :monkey: :camel:
Squats
Crunchy :frog:
In and outs
Block Merkins
Put away the:cinderblocks
Mosey to the :ant: hill Bernie up regular down exercises on each tier below
Going up
Big boy situps
Merkins
:monkey: :camel:
Burpees
Going down
:monkey: :camel:
Merkins
Iron mikes
Mosey to the flag
J Lo’s led by @Free Willy
EC: @f3dirtybird, @Big DIF
Qic: @Big DIF
Pax: @F3 Kid Rock (Respect x2), @Free Willy (Respect), @Miyagi (Respect),
@Sherpa (Respect), @Junkyard Dawg (Respect), @Drago, @Bob the Builder,
@Hound Dog, @FEMA, @jongresh-lfd, IHOP, Get to the Chopper (2.0),
@f3upstate , @Bob the Builder, @ and @f3dirtybird
COT:
Prayers for Get to the Chopper’s classmate Lily who broke her leg.
Announcements:
@Free Willy will be on Q Tuesday 0530
3rd F study is 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 for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com