10 strong showed in the gloom at #parkwest for a workout called Seven!
Pledge of Allegiance
All exercises In Cadence (IC) unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
Michael Phelps x 10
Shoulder Circles (frontwards/backwards) x 10
3rd Grade exercises x 10
Merkins x 10
Mountain Climbers x 10
Mosey to the big hill and pair up:
OYO
1st partner sprints to the top and back
2nd partner rotates between Merkins x 10 and Body Squats x 10
Repeat 7x
Plank position until everyone finishes
Mosey to the :ant: hill:
OYO
1st partner sprints up + down
2nd partner alternates between LBC’s x 10 and :burpee: x 10
Repeat 7x
Rotate between pull ups and merkins while other pairs finish
Mosey to the :cinderblocks::
OYO
Set 1
1st partner: rifle carry to cross walk
2nd partner: curls for the girls X 10
Set 2
1st partner: rifle carry to cross walk
2nd partner: tricep extension X 10
Set 3
1st partner: farmer carry to cross walk
2nd partner: monkey humpers X 10
Set 4
1st partner: farmer carry to cross walk
2nd partner: big boy sit ups S X 10
Set 5
1st partner: rifle carry to cross walk
2nd partner: block squats S X 10
Set 6
1st partner: farmer carry to cross walk
2nd partner: shoulder to shoulder X 10
Set 7
1st partner: sprint to cross walk
2nd partner: In & Outs S X 10
Put the blocks up and mosey to the :us::
Q: @PitBoss
Pax: @Haole @Big DIF @Gepetto @Bobber (Respect x 2) @Sherpa (Respect)
@Hound Dog @LePew @Hendrix @Bumble Bee (Respect)
QOTD: “I think there’s blood in my mouth” – @Haole
COT: Prayers for healing from illness and pain for @Pennsyltucky,
@jongresh-lfd and @Tugga
Announcements:
3rd F study is Friday morning 0730 at the Lowes grocery. Check out the
#the-hills-3rdf channel for details.
Beer summit Friday 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.
0600 BC at #wile-e-coyote. Get an early start to your day or double down.
Check out the #wile-e-coyote channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com