0530 Park West Thorsday Workout 9/9/2021
11 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 15
Squat x 10
Mountain Climbers x 10
Merkins x 15
Mosey to the :cinderblocks : grab one then over to the football field line
up on the back of the sideline all :cinderblocks × 15 IC Midfield x 10 IC
unless noted
First:cinderblocks exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
:hocho::rabbit2: or Rifel carry to midfield
Crunchy :frog:
Rifle carry the back of the sideline
Second :cinderblocks exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Rifle carry to midfield
Burpees block jumps
Alternating block Merkins
T :octagonal_sign: Merkins
Rifle carry the back of the sideline
Third :cinderblocks exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Mosey to the :ant: hill with :cinderblocks:
Bernie up
Burpees x 10 oyo
Bernie up
Crunchy :frog: x 10 IC
Bernie up
Squats x 10 IC
Bernie up
:star2: jumps x 10 oyo
Regular down
Merkins x 10 IC
Regular down
Big boy situps x 10 IC
Regular down
:monkey: :camel: x 10 IC
Blockees x 10 OYO
Mosey back to the football field and line up on the endzone.
:cinderblocks: exercises x 10 IC
Clean and press
Alternating block Merkins
:burpee: :cinderblocks::man_in_business_suit_levitating:
Sprint down to the Opposite end zone and back.
Rifel carry to the first light pole
Crunchy :frog:
Big boy situps
Flutter kicks
:hocho::rabbit2: to the 2nd light pole
Reverse Lunges
Block Squats
Iron mikes
Reverse :hocho: :rabbit: to the back of the endzone
Clean and press
Alternating block Merkins
:burpee: :cinderblocks::man_in_business_suit_levitating:
Rifel carry/ :hocho: :rabbit: to the first light pole
Crunchy :frog:
Freedom twists
In and outs
Rifel carry to the 2nd light pole
:cinderblock: Squats
:ghost: :monkey: :camel:
Lunges
Reverse :hocho: :rabbit: to the back of the endzone
Clean and press
Alternating block Merkins
:burpee: :cinderblocks::man_in_business_suit_levitating:
Mosey over the fence and circle up for :cinderblock: exercises
Curls
Overhead press
Shoulder to shoulder
Mosey Back to the flag!!
Pax led Mary
10 bank Robber Burpies
Qic: @Big DIF
Pax: @red_ryder (Respect), @tk (Respect), @Miyagi (Respect), @Sherpa
(Respect), @Mike Bosch N95 (Respect), @Bumble Bee (Respect), The SuperFly,
@Justin DeVinney (Zig), @Pennsyltucky, @Hound Dog,
COT:
Prayers for the helms Family as their son is determining treatment options
liver cancer. Continued Prayers for Storm as he continues his battle with
the COVID-19 virus.
Announcements:
3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through CS Lewis’s the great divorce. 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.
Check #wile-e-coyote for updates to the 0600 – 0645 Boot Camp lat long &
Google map link below: 32°53’26.7″N 79°45’39.9″W
32°53’26.7″N 79°45’39.9″W
goo.gl/maps/h4gpbfNpPrK3rZjW8
Edge of Glory relay trial run :man-running:. Need 4 man team looking to
participate for the North Beast side. Winning team will participate in the
regional finals on 9/29/2021. More to follow.. reach out to @Big DIF or
@daisy if you’re interested.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com