0530 Park West monday Workout 08/9/2021
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 10
Merkins x 15
grab a :cinderblock:then mosey to the Pull-up bars All exercises times 10
single count
Pull-ups
Block hop Merkins
Big Boy Sit-ups
Repeat x 2
Mosey to the :ant: hill for Is suicide of burnie up regular down.
First set
merkin’s on each tear and block his there an block hop merkins at the
bottom.
Second set
Iron Mike’s on each tier and :ghost: :monkey: :camel: at the bottom
Third set
Rifle carry to each tier exercises x 10 IC unless noted
Tier 1 Crunchy :frog:
Tier 2 big boy situps
Tier 3 freedom twists
Tier 4 Lt. Dans
Tier 3 freedom twists
Tier 2 big boy situps
Tier 1 Crunchy :frog:
Bottom block hop Burpees SC
Mosey to the Flag
10 Bank Robber Burpies
Qic: @Big DIF
Pax: @Prius (Respect), @Orville (Respect), @FEMA, @Pennsyltucky, @bocephus,
@Spot Tail, @Bob the Builder
COT:
Continued Prayers for @Orville as his Wife is recovering from COVID-19.
Announcements:
@Pennsyltucky will be leading us on :camel: day 0530 boot @Orville
Cookout at the pink house this Saturday 14 August 11 – 1300 1551 mowberry
street 29407.
Iron Pax challenge sign up link below:
f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form/
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