0500 Park West Wednesday Workout 11/18/2020
strong braved the this morning and got better!!
Pledge of Allegiance
All exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
Hillbillies x 10
3rd grade exercises x 10
Mountain Climbers x 15
Merkins x 15
Mosey to the parking lot then line up on the curb and broad jumps to island
10 squat Jumps
10 180 squat Jumps
10 pistol Squats SC
Continue with Reverse Lunges to the curb
10 Monkey humpers
10 Iron mikes
Reverse squats
crawl to the island
10 Merkins
10 Burpees
10 T stop Merkins
Continue with Reverse crawl to the sideline
Reverse crawl up 10 Merkins forward crawl down 10 Merkins
Repeat x 2
Mosey to the Wall exercises x 10
Wall jumps oyo
Urkins IC
Wall jumps oyo
Durkins IC
Wall jumps oyo
Dips IC
Wall jumps oyo
In and outs IC
Mosey to the Pull-up bars
10 Pull-ups
20 Merkins
30 standard or 180 degree jump Squats
Repeat x 2
Mosey to the football field
Lineup on the sideline bear croll to midfield Exercises x 10
Running man situps
Big boy situps
Flutter kicks
Continue the bear crawl to the other side line repeat exercises x 10
Running man situps
Big boy situps
Flutter kicks
Mosey to the CM use grab to lineup around the missing tree
Farmers carry to the cross walk exercises x 10
Dips
Abyss Merkins
Gorilla humpers
Farmers carry to the row of trees exercises x 10.
Overhead press
Shoulder to shoulder
Kettle bell swings
Mosey to the flag
Qic: @Big DIF
Pax: @Slush Fund, @Tugga, @jongresh-lfd
COT:
Prayers for @Tuggas co-worker who is battling sudden illness. Prayers for
our Nation as we continue to battle the COVID-19 pandemic.
Announcements:
Red Friday Workout bring in donations for overseas troops collecting will
continue until 5 December, 2020. See @daisy for details.
Travis Mannion event This Friday 20 November at the Park West Track
starting 0500 see @Howletzer for details.
3rd F study is 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.
Greenway Gitty-up This Saturday 21 November, 2020 Details Below:
f3charleston.slack.com/files/U5MP0RKGT/F01EW1AHMKK/giddy_up_map_and_schedule_2020.pdf
Sign up for our Nov 19th Drive at the Citadel Mall here:
www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
Additional details link below:
f3charleston.slack.com/archives/C2C8XURH7/p1605286348439500
Ruck for hunger F3 Summerville accepting non-perishable food donations that
will be collected up at the AO and passed onto @DMT collection up until
this Friday. Event is scheduled to take place 21 November, 2020. Reach out
to @DMT for details. (edited)
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com