0700 Park West Saturday Workout 12/11/2021
11 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
Wolverines x 10 OYO
Merkins x 10
Mosey to the fence exercises x 10 IC
Bill Bell :burpee: x 10 OYO
Mosey to the :tennis: courts
Mosey to mid-court Bernie back full court Bernie back exercises x 10 and
modes of transportation listed below
Round 1
Lunges
Lt. Dans IC
Round 2
:burpee: broad jumps
:merkin:
Round 3
:bear: crawl
Spartin situps
Mosey to the :cinderblocks: grab one Mosey to the football field sideline
Round 1
:hocho: :rabbit2: to midfield exercises x 10
Iron mike :cinderblocks: :man_in_business_suit_levitating:
:cinderblocks: :man_in_business_suit_levitating:
Knee Tar Jives
Round 2
:hocho: :rabbit2: to other sideline exercises x 10
:cinderblocks: hop :merkin:
:cinderblocks: :man_in_business_suit_levitating::burpee:
Alternating :cinderblocks: :merkin:
:cinderblocks: : exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
Round 3
Broad jump Blockees to mid field
Crunchy :frog:
In and outs
Big boy blockups
Broad jump Blockees to other sideline
Put the:cinderblocks away then Mosey to the flag.
@Drago Picked up the Q:
Round of 11s across the parking lot:
Hand Release Merkins, 10-1
Sumo Squats, 1-10
Then
In-n-Outs, 10-1
Seal Jacks, 1-10
Finished with Jingle Balls at the flag.
As not Just Frank’s was calling to the Pax…
Qic: @Drago, @Big DIF
Pax: @f3upstate, Get to the Choppa, @daisy, @jongresh-lfd, @FEMA, @Miyagi
(Respect), @Who Dat, @f3dirtybird, Captain America
COT: Prayers for my hiking brother Jim Chambers as he’s battling side
effects of chemo treatment, praises for everyone (especially @Miyagi)
surviving the beatdown. We want to take the charge we received out there
today and spread it around the people around us and brighten up their day.
Amen
Announcements:
Check out the #shock-and-thaw channel if you are interested in
:man-running:, :bike:, :man-walking: for any spot times and locations are
posted on #shock-and-thaw channel
Low country food bank December 18, 0900-1200. Still need volunteers. Talk
to @Bandit if you are able to participate.
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