Park West 08/11/2020 Q:Big DIF

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Park West Tuesday Workout 8/11/2020

16 strong showed this morning!! I am missing one hit me up and I will add
you to the BB.

Pledge of Allegiance

Alll exercises in Cadence unless noted:

Warm up:

–

Side Straddle hops x 15
–

Imperial Walker x 15
–

3rd Grade exercises x 15
–

Mountain Climbers x 15
–

Merkins x 15

Mosey to the CMU’S then to the football field and circle up exercises x 10
IC unless

Mosey to the goal line

–

Round 1 🐻 crawl to the 10 yard line 10 Merkins SC 🐻 crawl back 10
Merkins SC
–

Round 2 mode of transportation is the 🦀 crawl to the 20 yard line 20
big boy situps 🦀 crawl back 20 big boy situps
–

Round 3 mode of transportation is the lunge to the 30 yard line 30 🐒
humpers then lunge back 30 🐒 humpers.

Mosey to the end zone

–

Bear crawl to the 10 yard line 10 Merkins IC 🐻 crawl back 10 Merkins IC
–

Burpee broad jumps to the 10 yard line 10 big boy situps x 10 SC. Burpee
broad jumps back x 10 big boy situps SC
–

Lunges to the 10 yard line Iron mikes x 10 IC. Lunge back 10 🐒 humpers
IC.

Mosey to the hill

–

Bear crawl to tier 1 Burpees x 10 OYO Backwards bear crawl down Burpees
x 10 OYO
–

Run to the 2nd tier Merkins x 20 SC run down Merkins x 20 SC
–

Bernie to the 3rd tier 🐒 humpers x 30 IC run down 🐒 humpers x 30 IC
–

Run to the 4th tier In and Outs x 40 IC run down In and Outs x 40 IC

flag for 6 minutes with Mary

Bank Robber Burpies x 10 OYO

Qic: @Big DIF

Pax: @paddles ( x 2 Respect), @Bobber (x2 Respect), @bumblebee (Respect),
@TK (Respect), @rocketman (Respect), @ sherpa (Respect), @LFD, @drago,
@tugga, @f3upstate, Get to the Chopper (2.0), @bruser, @aticus and
@f3dirtybird

EC: @F3Dirtybird, @tk

COT:

Prayers for the Cadet’s during their first week at The Citadel. Prayers for
the Wando Rugby coach Kyle who is in critical condition after an accident
on the Ravenel bridge. Prayers for @Miyagi as he prepares for Reversal
surgery Tomorrow.

Announcements:

–

Blood drive go to Redcrossblood.org enter “F3” in the find a blood drive
box and select the Citadel Mall drive in 8/20.
–

Iron pax challenge link for sign up:
f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
–

3rd F study meets 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.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com