14 November, 2019 14:27

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#parkwest Wednesday Workout 11/13/2019

For the 5 strong that braved the elements this AM!!

Warm up

  • Side startle hops x 15 IC

  • Imperial Walker x 17 IC

  • Hillbillies x 15 IC

  • 3rd grade exercises x 15 IC

  • Merkins x 15 IC

Mosey to the parking lot

  • Burpee Jumps to The first doubles line x 10 Burpees OYO burnie back x 10 Burpies oyo

  • Run to the second doubles line x 20 Merkins SC Burnie back x 20 Merkins SC

  • Run to the third doubles line x 30 big boy situps SC Burnie back x 30 Big boy situps SC

  • Bear Crawl to the doubles line x 10 Merkins IC

  • Lunges to the second line x 20 Squats IC

  • Burnie to the third line 30 flutter Kicks IC

  • Run to the first line x 10 Burpies OYO

  • Lunge to the second line x 20 Monkey humpers IC

  • Run to the third line in and Outs x 30 IC

Mosey to the CMU’S

Split into groups

  • Group 1 x 10 curls IC

  • Group 2 10 pull ups OYO

Switch then Mosey to the ant hill

  • Bear crawl to the first tier x 10 Burpies oyo

  • Burnie to the second tier x 20 Merkins IC

  • Burnie to the third tier x 30 Big boy situps

  • Bernie to the top x 40 Monkey humpers IC

  • Curls x10 IC

  • Overhead press x 10 IC

  • Shoulder to shoulder x 10 IC

  • Kettle bell swings x 10 IC

Mosey back to the flag

  • Barter Kicks

COT: Continued Prayers for @Miyagi’s continued recovery and return to the Gloom. Thanks for the F3 brothers that push us to new opportunities.

Qic: @Big DIF

Pax: @Prius, @bumble Bee, @tugga, @Astric

Extra credit:

Announcements:

Saturday November 23 Greenway gittyup

December 7 Convergence 0700 @Marion Square

Note: bring an unwrapped toy to the convergence for Windward farms Boys and MUSC Children’s Home

Service Project 1000 – 1200 light decorations Windward farms Boys Home.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif