0530 Park West Red Friday Workout
05/14/2021
8 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
3rd Grade exercises x 15
Peter Parkers x 10
Parker Peters x 10
Merkins x 15
Mosey to the :cinderblocks: Mosey to the Pull-up bars
6 sets of 4 various exercises x 10 IC and OYO Last set is always 10
Pull-ups OYO.
Mosey to the :ant: hill
Exercises x 10 on each tier up and down shoulder carry to each tier
Tier 1
Ghost :ghost::monkey::camel:
Tier 2
Big boy situps
Tier 3
Alternating block Merkins
Tier 4
in and outs
Tier 3
Merkins
Tier 2
Crunchy :frog:
Tier 1
Block hops
Bottom Celebratory burpees x 10 OYO
Back to the Flag
10 Bank Robber Burpies OYO
Flutter kicks x 25 IC
Qic: @Big DIF
Pax: @red_ryder, @FEMA, @doughboy, @Bob the Builder, @f3dirtybird,
@jongresh-lfd, and @Beltway
COT:
Continued Prayers for @Howletzer’s daughter dealing with the affects of an
attack. Prayers for healing and wisdom on how to handle the issues from the
attack on his daughter. Prayers for @doughboy father in law as he continues
battling Pancreatic cancer. Prayers for @orville as he prepares for a liver
biopsy. Prayrs for @f3upstate friends daughter who was in a car accident.
Announcements:
@Tugga will lead the Saturday celebration of 7 year at Park West with EC
0600 CSUP 0700 walk in Park Westivus
3rd F study friday 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