0500 Park West Wednesday Workout 10/27/2021
6vstrong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Michael Phillips x 10
3rd Grade exercises x 10
:mountain: Climbers x 10
Merkins x 10
Mosey to the :cinderblocks: pick your favorite. Mosey to the Pull-up bars 5
sets of the following
1st set
Pull-ups x 10
Alternating block Merkins x 10
Clean and press x 20
1st set
Pull-ups x 10
Alternating block Merkins x 10
Block squats x 20
2nd set
Pull-ups x 10
block hop Merkins x 10
:ghost: :monkey: :camel: x 20
3rd set
Pull-ups x 10
Iron mikes 10
Merkins x 20
4th set
Pull-ups x 10
:cinderblocks: hop :burpee: x 10
Big boy situps x 20
5th set
Pull-ups x 10
Overhead press x 10
Block hops x 20
Mosey to :ant: hill for some back-:Merkin:-Mikes. The thing Bernie up to
each Tier :Merkin: x 10 with Iron mikes at the bottom x 10
Next set :hocho: :rabbit2: up to each Tier with the following exercises at
each tier x 10 IC unless noted
On the way up
Big boy :cinderblocks: situps
Crunchy :frog:
In and outs
Freedom twists
On the way down Rifle carry and the following exercises x 10 IC unless noted
:Cinderblocks: hops
:ghost: :monkey: :camel:
Iron mikes
Whirl-e-bird :Burpee: OYO
Put the:cinderblocks away then Mosey to the flag.
10 Bank Robber :Burpee:
Qic: @Big DIF
Pax: @Prius (Respect), @howitzer (Respect), @Pennsyltucky, @Haole, @Beltway
COT:
Prayers for @howitzer’s wife as she is affected by the majority vaccine
policy that she can’t take with Cancer treatments.
Announcements
Greenway Gitty-up comming in 20 November
December convergence I am assuming it will be December 4th but will verify
with @daisy and update.
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