0530 Park West RED Friday Workout 07/23/2021
10 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
Hillbillies x 15
3rd Grade exercises x 10
:mountain: Climbers x 15
Merkins x 15
Mosey to the :cinderblocks: Then Over to the Pull-up bars
Pull-up x 10
Merkins x 20
Block Squats x 30
Repeat x 2
Merkback x 1
Bernie suicide up all four tiers with x 10 Merkins SC on each tier foward
run down
At the bottom :cinderblocks:
Curls
Overhead press
Shoulder to shoulder
Clean and press
Bernie suicide up all four tiers with x 10 🐒 🐫 SC on each tier foward run
down
At the bottom :cinderblocks:
Curls
Overhead press
Shoulder to shoulder
Clean and press
put away:cinderblocks:
Set 1 Suicide to crosswalk 10 Merkins SC Then continue to White car and
back x 20 Merkins SC.
Set 2 foward lunge to crosswalk x 10 🐒 🐫 reverse lunge back x 20 🐒 🐫.
Set 3 Burpee broad jumps to the crosswalk x 10 big boy situps Bernie back x
20 big boy situps
Mosey to the Flag
Qic: @Big DIF
Pax: @Junkyard Dawg (Respect), @bobber (Respect x2), @Orville (Respect),
@Red Ryder (Respect), @FEMA, @Spot Tail, @Pennsyltucky, @Bocephus and
@Beltway
COT:
Prayers for healing for @Prius as he battling with COVID-19 Sickness.
Prayers for healing for @orville’s son battling fever and his wife
recovering from a broken toe. Continued Prayers for my Mother Betty Mac
Wiseman is recovering from a fall.
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