Park West Wednesday morning Workout 1/13/2020
8 strong showed this morning
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 15
3rd grade exercises
Mountain Climbers x 15 IC
Merkins x 15 IC
Mosey to the fence
Urkins x 10 IC
Durkins x 10 IC
Bank Robber or Regular Burpies x 10 OYO
Mosey to the Tennis courts
First set: arms
Suicide to each doubles line x 10 Merkins SC
Second set Legs:
Lunges to each line then
Sumo Squats x 10 IC
Monkey humpers x 10 IC
Calf Raises x 10 IC
Gorilla humpers x 10 IC
Third Set abs
Mode of transportation Burnie half then crab crawl/Bear crawl.
Big boy situps x 10 SC
Spartan situps x 10 IC
Flutter Kicks x 10 IC
In and Outs x 10 IC
Freedom twists x IC
Mosey to the CMU’S grab 2 CMU Mosey to the Ant Hill.
Tier 1 Dips x 10 IC
Tier 2 Abyss Merkins x 10 IC
Tier 3 alternating block Merkins x 10 IC
Tier 4 Overhead press x 10 IC
Mosey down the Hill
Grab 1 block and mosey to the Pull-up bars
10 pull ups
20 shoulder to shoulder
30 Merkins
Put away CMU’S
Then mosey back to the flag
LBC’s x 10 IC Led by @Asterisk
Oblique abs x 15 rt then left led by @bocephus
COT: Prayers for @Steak Knives son as he is preparing for ACL surgery. For my family as we mourn the death of my Father Charles Wiseman.
Qic: @Big DIF
Pax: @FEMA, @tugga, @the_soprano @Asterisk @bocephus and @Microwave
Extra credit: @f3dirtybird
Announcements:
Reminder to set your goals and add them to your goal sheets for 2020.
3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently reading the first 2 chapters of Forgotten God By Francis Chan. Reach out to Tugga for additional information.
F3 Charleston Oyster Roast will be held on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd, Johns Island, SC 29455. Make some time to get out and drink some coca-cola’s with your F3 Brothers and suck down some oysters while raising money for a charitable cause.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif