0700 Park West Saturday Workout 11/21/2020
18 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
Hillbillies x 10
Mountain Climbers x 15
Merkins x 15
Mosey to the wall exercises x 10 IC unless noted
Urkins
Durkins
Wall jumps OYO
Left then right leg step-ups
Dips
Crunchy :frog:
Freedom twists
Mosey to the field of dreams
:bear: crawl to the popular tree exercises x 10 IC unless noted.
Merkins
Burpees OYO
T stop Merkins
Burpee broad jumps to the head
Big boy situps
Running man situps
Flutter kicks
:bear: crawl to the fence
:monkey: humpers
Iron mikes
180 degree Rocketman’s
Mosey to the :ant:hill for burp-back-Merkin
At the bottom Burpees x 10 OYO then Burnie to each tier x 10 Merkins SC
40 Total Merkins and Burpees
Round 2 repeat with
Rocketman’s at the bottom and :monkey: humpers at each tier
Round 3 repeat with
Merkins at the bottom and big boy situps at each tier
Mosey to the cmu’s exercises x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
Kettle bell swings
Rifle carry to the cross walk
Burpees block jumps OYO
Alternating block Merkins
T stop Merkins
Rifle carry to the row of 3 trees
Crunchy :frog:
Freedom twists
In and Outs
Rifle carry to the missing tree
:monkey: humpers x 30 IC
Back to the flag!!
Man Makers led by Get to the Chopper
Qic: @Big DIF
Pax: @red_ryder (Respect), @RocketMan (Respect), @F3 Kid Rock (Respect x2),
@Miyagi (Respect), @Bobber (Respectx 2), @Junkyard Dawg (Respect),
@mallcop (Visiter from F3 Atlanta Welcome), @F3UpState, get to the
Chopper, Little Wolf, Judy Koch (FNG) Named @Bobby Bouche Welcome!!, (FNG)
Greg Medders named @jefe Welcome Respect!!, @Hercules x 3 x3 (Respect),
@Tugga, @Drago, @Slush Fund and @f3dirtybird
EC: @f3dirtybird
COT:
Praises for @Drago’s Son’s broken arm. Prayers for @Tuggas co-worker that
is dealing with the loss of his 18 year old Son.
Announcements:
3rd F study meets 0730 every Friday morning at the Lowes grocery. Off for
Thanksgiving starts back the following week.. 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.
Red Friday Workout bring in donations for overseas troops collecting will
continue until 4 December, 2020. See @daisy for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com