0530 Park West Tuesday Workout 05/18/2021
12 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 10
:mountain: Climbers x 15
Merkins x 15
Mosey to the fence exercises x 10
Urkins
Durkins
10 bank Robber Burpees oyo
Mosey to the Big Hill
Hill suicide exercises x 10 OYO
:star2: jumps on top
Burpees at bottom
2nd Set
Repeat
3rd Set
Iron mikes on top
Merkins at the bottom
Mosey to the Wall exercises x 10
Wall Jumps OYO
Step ups right then left leg
:ghost: :monkey: :camel:
Urkins
Durkins
Burpee Wall jumps / step ups
Crunchy :frog:
In and outs
Freedom twists
Mosey to the field of dreams
:bear: crawl or Lunge to the popular tree
Big boy situps
Flutter kicks
Spartin situps
Jailbreak to 2nd most popular tree and back
Lunge to the 2nd most popular tree
Iron mikes
Money humpers
Low slow squats
Burpee broad jumps or lunges to the fence
Merkins
T :octagonal_sign: Merkins
Jack Webb’s
Mosey to the :ant: hill for a Merkbackburpee!!
Bernie up 10 Merkins regular down 10 Burpees all 4 tiers.
Mosey to the Flag
Qic: @Big DIF
Pax: @F3 Kid Rock Rock (Respect x 2), @Prius (Respect) @red_ryder ryder
(Respect),N95 (Respect), @orville (Respect), @Junkyard Dawg (Respect),
@FEMA, @hoale, @Pennsyltucky, @Bob the Builder, @Drago, @jongresh-lfd,
COT:
Continued Prayers for @F3 Kid Rock as he travels to visit family in
Virginia Beach. Prayers for @orville as he prepares for upcoming surgery.
Prayers for the graduation class as they start a new chapter in life,
prayers for @hoale’s Father (Squidward ) as he is dealing with a lower leg
injury.
Announcements:
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