5 strong showed at #parkwest.
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
Peter Parkers x 10
Merkins x 10
Mosey to the :cinderblocks: pick your favorite.
Mosey to the :football: field line up on the back of the endzone
:hocho: :rabbit2: to first light pole exercises x 10
Alternating :cinderblocks: :merkin:
:cinderblocks: :man_in_business_suit_levitating::merkin:
:burpee: :cinderblocks: :man_in_business_suit_levitating:
Rifle carry to the 2nd Light
Crunchy Frogs
In and outs
Freedom twists
Blockees broad jumps to the back of the end zone exercises x 10
Curls
Overhead press
Shoulder to shoulder
Clean and Press
Rifel carry to the light pole
Lt. Dan :cinderblocks: :man_in_business_suit_levitating:
:ghost: :monkey: :camel: x 15
Leave :cinderblocks Mosey to the Pull-up bars 3 sets each exercise x 10 SC
of the following.
1st set
Pull-ups
:burpee:
Iron mikes
2nd set
Pull-ups
:burpee:
:monkey: :camel:
3rd set
Pull-ups
Merkin x 20
Squats x 30
Mosey to :ant: hill for some :burpee: Bernie :Merkin: The thing Bernie up
to each Tier :Merkin: x 10 with :burpee: at the bottom x 10
Put the:cinderblocks away then Mosey to the flag.
10 Bank Robber :Burpee:
Qic: @Big DIF
Pax: @Ben Maloeski (FNG named Belichick) Welcome, @Pennsyltucky, @Boomer,
@Bob the Builder
COT:
Prayers for @Boomer’s wife who is battling a mold allergy.
Announcements
0600 start at #wile-e-coyote check out the channel for details.
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.
Looking to start Q sorce on Monday post BC. I will post the topic Sunday
prior on the #parkwest channel.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com