0530 Park West Thorsday Workout 07/29/2021
6 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walkers x 15
3rd Grade exercises x 10
Mountain Climbers x 15
Merkins x 15
Moosy to the Tennis :tennis: courts
Suicide to each doubles line X 10 first line x 15 2nd line and × 20 3rd
line exercises listed below SC.
1st round run down, Bernie back,
2nd round lung down, Bernie back and
3rd round burpee broad jump and Bernie back.
Round 1 Merkins
Round 2 money humpers
Round 3 Crunchy :frog: IC
Mosey to the :CINDERBLOCKS: Grab 2 and line up on the endzone.
:tractor: carry to the first light pole then exercises x 10 listed below IC
unless noted.
Abyss Merkins
Alternating block Merkins
Burpee block jumps
Continue :tractor: carry to the 2nd light pole then
Big boy situps
Flutter kicks
In and outs
Continue :tractor: carry to the back of the endzone then block exercises x
10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
Clean and press
:tractor: carry to the Opposite end zone then put away the :cinderblocks:
back to the flag.
Bank Robber Burpies x 10 oyo
Big boy situps x 10 SC
Qic: @Big DIF
PAX: @Superfly, @Bob the Builder, @Sherpa (Respect), @Mike Bosch (N95)
(Respect), @Bumble Bee (Respect)
COT: Prayers for @Mike Bosch’s friend Kevins family that is dealing with
the loss of a Father and husband. Continued prayers for healing of Kelsey
as she recovers from brainsurgery.
Announcements:
@rerun will be leading us through the RED Friday Workout. Hope to SYITG
0530 start time #parkwest.
3rd F study is off this week Friday 0730 every Friday morning at the Lowes
grocery. Check out the #the-hills-3rdf channel for details.
Beer summit usually a 1700 start time. Check the #beer-summit channel for
details. Thursday
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com