0500 Park West Thorsday Workout 9/24/2021
8 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
3rd Grade exercises x 10
–
Michael Phillips x 10
–
Imperial Walker x 10
–
Stretch Right, left and center
Mosey to the track set up cones 50 meters apart.
–
Set the timer for 2 minutes. Exercises to be done are: run 50 meters
every 2 minute reset.
–
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
One lap
–
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg),
to a squat = 1)
2 Laps
–
50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
3 Laps
Qic: @Big DIF
Pax: @bumble bee (Respect), @Prius (Respect), @The Soprano (Respect), @bob
the builder, @beltway, @hoale, @f3dirtybird
COT:
Prayers for guidance for @The Soprano with work and rest once the day is
thru. Prayers for strength @Prius Wife Shannon with increasing work and
home responsibilities.
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
–
Edge of Glory relay trial run 🏃♂️. 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 if
you’re interested.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com