Park West Wednesday morning Workout 1/8/2020
7 strong showed this morning
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 15
3rd grade exercises
Merkins x 15 IC
Mosey to the big Hill
Burpees at the bottom X 10 OYO
Up the hill star jumps times 10 OYO
Repeat with Merkins x 10 IC
Up the hill Monkey humpers x 10 IC
Mosey to the Wall
Box Jumps x 10 oyo
Left then right leg step-ups x 10 IIC
Urkins x 10 IC
Dips x 10 IC
Durkins x 10 IC
In and Outs x 10 IC
Freedom twists x 10 IC
Mosey to the field of dreams
Burpee broad Jumps to the oak tree then Monkey humpers x 10 IC
Lunges to the Light post then Merkins x 10 IC.
Burnie to the fence then 10 Monkey humpers IC
Mosey to the CMU’S grab 1 CMU Mosey to the Track
Curls x10 IC
Overhead press x 10 IC
Shoulder to shoulder x 10 IC
Kettle bell swings x 10 IC
Gost Monkey humpers x 10 IC
Burpee broad Jumps to the first light post then Merkins x 10 IC
Bear crawl to the fence cut out Monkey humpers x 10 IC
Lunges to the turn then Big boy situps x 10 SC
Burnie back to CMU’S
Urkins on the CMU’S X 10 IC
Curls x10 IC
Overhead press x 10 IC
Shoulder to shoulder x 10 IC
Kettle bell swings x 10 IC
Gost Monkey humpers x 10 IC
Put away CMU’S
Then mosey back to the flag
Freddie Mercury’s x 10 IC Led by @Asterisk
Freedom Twists x 10 led by @Namaste
Big boy situps x 10 SC led by @F3UpState
Flutter Kicks X 10 IC led by @FEMA
LBC’S X 10 IC Led by @howitzer
Big boy situps x 10 SC led by @Steak Knives
COT: . Prayers for @Steak Knives son as he is preparing for ACL surgery. For those affected by the wildfires in Australia. For the Men and Women overseas protecting our freedom and their families. For my family as we mourn the death of my Father Charles Wiseman.
Qic: @Big DIF
Pax: @F3UpState, @Namaste, @FEMA, @howitzer, @Steak Knives and @Asterisk
Announcements:
Reminder to set your goals and add them to your goal sheets for 2020.
Windward farms Boys home service day 11 January 2019 from 1000 till completed. If you bring 2.0’s they must be 15 or older.
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