0530 Park West RED Friday Workout 10/8/2021
7 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walkers x 15
3rd Grade exercises x 15
Mountain Climbers x 15
Merkins x 15
Moosy to the :cinderblocks: grab 2 the take them to the football field
Exercises all x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
Clean and press
Abyss Merkins
Ghost :ghost: Gorilla humpers
Farmers carry to the first light pole
Block hop Burpee Blairs OYO
Block hop Merkins
Alternating block Merkins
Farmers carry to the 2nd light pole
:cinderblock: Big boy situps
Crunchy :frog:
In and outs
Farmers carry to the back of the end zone Repeat :cinderblock: exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Abyss Merkins
Ghost :ghost: Gorilla humpers
Farmers carry to the 2nd light pole
Block hop Burpee Blairs OYO
Block hop Blairs OTO
:ghost: Gorilla humpers
Mosey to the Pull-up bars
10 Pull-ups sc
20 Merkins
30 Squats
Repeat
Mosey to the :ant: hill
Bernie back :burpee: Suicide to the first and 2nd tier 10 Merkins on each
tier 10 :burpees: at the bottom.
Put away :cinderblocks: and back to the flag.
10 bank Robber :Burpees: OYO
Qic: @Big DIF
PAX: @Orville (Respect), @Prius (Respect), @tk (Respect), @Beltway @hoale,
@Pennsyltucky
COT: Praises for a successful trip and Thankfulness that God is in charge.
Thanks for the #HIM of #parkwest that show up and provide encouragement to
start the day.
@hoale will be leading the Monday Boot Camp.
Join us at #wile-e-coyote 0600-0645 start time Carolina Park Elementary
Directions to #wile-e-coyote Dropped pin
maps.app.goo.gl/N75M8WmkhzkPTeoh6
3rd F study Friday 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.
Beer summit usually a 1700 start time. Check the #beer-summit channel for
details. Thursday
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com