0500 #parkwest Friday Workout 11/5/2021
5 strong showed this morning!!
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
Mountain Climbers 10 IC
Merkins x 10
Mosey to the fence:
10 bank Robber:Burpie:
Moosy to the :cinderblocks: grab 1 :cinderblocks: Then Mosey to the Pull-up
bars all exercises SC unless noted:
1st Set
10 Pull-ups
20 clean and press
30 Merkins
2nd Set
10 Pull-ups sc
20 Overhead press
30 :ghost: :monkey: :camel:
4rd Set
10 Pull-ups sc
10 block hop :Merkin:
10 block hop :burpee:
Mosey to the :ant: hill
Suicide, Bernie up regular down. :Merkin: 10 SC on all 4 tier. Clean and
press at the bottom,
2nd Set
10 blockies
Mode of transportation up to each was the :hocho: :rabbit2: exercises x 10
IC unless noted:
Block hops
Iron Mike Block hops oyo
:ghost: :monkey: :camel:
:star2: jumps
Overhead press down
Crunchy Frogs
In and out
Flutter kicks
Blockies
Mosey to the football field :cinderblock: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
back to the flag.
10 bank Robber:Burpie:
Qic: @Big DIF
PAX: @Beltway, @Pennsyltucky, @Bob the Builder and @krisniemi75
COT: Prayers for YHC with new task at work. Gods guidance and direction.
Announcements:
Convergence at Marion square December 4th at 0700
@Bob the Builder be leading the Monday Boot Camp.
Greenway Gitty-up details on #greenwaygiddyup2021
#wile-e-coyote is meeting tomorrow at 0600 come join in on the fun while
it still has that new AO smell :nose:
3rd F at the Lowes grocery 0730 today. Check out the #the-hills-3rdf
channel for details.
Beer summit today 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