0530 Park West Thorsday Workout 10/1/2021
6 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
Mosey to the :cinderblocks : grab one then over to the track:
The Thang:
Exercises done in sets of 25 reps. After completing 25 reps, run to the
cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back
and continue with exercise.
Exercises
200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
900 total The burpees DO not cont in the overall score. Don’t forget to
enter your total rep count for week week 4 in the submission link below:
docs.google.com/forms/d/e/1FAIpQLSdesBJtTGntJx9e2UfhmmcMyZ_UGEy6TtFk50Mz-W4DHHcN-w/viewform
Qic: @Big DIF
Pax: @Bumble Bee(Respect), @hoale , @Bob the Builder, @Beltway,
@f3dirtybird
COT:
Ms. Vanessa asked for prayers that we unite together not against one
another. Let God soften our hearts and guide us for his will in our lives.
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: maps.app.goo.gl/N75M8WmkhzkPTeoh6
Edge of Glory relay is set and will take place at folly Beach pier details
at link below f3holycity.com/edge-of-glory-vi/
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com