0530 Park West Thorsday Workout 05/6/2021
16 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
3rd Grade exercises x 10
:mountain: Climbers x 15
Merkins x 15
Mosey to the Big Hill
Hill suicide exercises x 10 OYO
:star2: jumps on top
Burpees at bottom
Repeat
Round 2
Iron mikes on top
Big boy situps at bottom
Mosey to the Wall exercises first Round x 15 2nd round x 10
Wall jumps
Urkins
Durkins
Dips
Crunchy :frog:
In and outs
Freedom twists
Mosey to the field of dreams
:bear: crawl to the popular
10 Jack Webb’s
10 Paddies cake Merkins
10 T :octagonal_sign: Merkins
Lungs to the More popular tree
Trains
Money humpers
Squats
Jailbreak to the fence
Big boy situps
Crunchy :frog:
In and outs
Mosey to the CMU’S exercises x 15 IC unless noted
Curls
Overhead press
Shoulder to shoulder
:ghost: :monkey: :camel:
Mosey to the Flag
10 bank Robber Burpees
@barter kicks (in hopes that he will return to the gloom again soon)
Qic: @Big DIF
Pax: @Free Willy (Respect) @Junkyard Dawg (Respect), @RocketMan (Respect),
@Bumble Bee (Respect), @Miyagi (Respect) @rerun, @FEMA, @doughboy,
@hoale , @Pennsyltucky, @Bob the Builder, @Tugga, @bocephus, @f3upstate,
@Slush Fund,
COT:
Continued Prayers for @Howletzer’s daughter dealing with the affects of an
attack. Prayers for healing and wisdom on how to handle the issues from the
attack on his daughter. Prayers for @doughboy father in law as he
continues battling Pancreatic cancer. Prayers for @orville as he prepares
for a liver biopsy. Prayers for @f3upstate upstates friends daughter who
was in a car accident.
Announcements:
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