0500 Park West Tuesday Workout 01/29/2021
5 strong showed for the RED Friday Workout!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walkers x 10
3rd Grade exercises x 10
Mosey to the Track Pull-up bar area for:
The Murph.
1 Mile run
100 Pullups
200 Merkins
300 Squats
1Mile run
This RED Friday work out is to honor the memory of two great Men
Lt. Michael P. Murphy who was part of a 4 man R&S team assigned to SDV Team
2 and killed in Afghanistan in July, 2005. Link: g.co/kgs/Uk9ExB
Lt. Michael McGreevy leader from Seal Team 10 on the hook as QRF force
comming to extract Lt. Murphy and his Team. Link to info about Mike
VMH: MICHAEL M. MCGREEVY, JR., LT, USN
usnamemorialhall.org/index.php/MICHAEL_M._MCGREEVY,_JR.,_LT,_USN
Qic: @Big DIF
PAX: @Bumble Bee (Respect), @Slush Fund, @Tugga and @jongresh-lfd
COT: Prayers for healing for the players affected and protection for those
exposed to the COVID-19 virus for @Bumble Bees Son and his Lang Basketball
teammates and the players from Moultrie Middle basketball.
Announcements:
Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
3rd F study Friday 0730 every Friday morning at the Lowes grocery. Final
chapter of Roman’s looking for ideas on the next book and 3rd F study
leader ideas Check out the #the-hills-3rdf channel for details.
Beer summit 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