Park West 12/21/2019 Big DIF

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Park West Saturday Workout 12/21/2019

Solid work by all this morning!!

Warm up

  • Side startle hops x 15IC

  • Imperial Walker x 15 IC

  • Hillbillies x 15 IC

  • Merkins x 15 IC

Mosey to the Fence

  • Urkins x 10 IC

  • Durkins x 10 IC

  • 10 🏦 Robber Burpies OYO

Mosey to the Parking Lot

  • Burpee broad Jumps across the lot

  • Partner up then Wheelbarrow to the Magnolia tree switching out half way

  • Bear crawl to the end of the parking area

Mosey to the Big hill

  • Up the hill x 10 ⭐ Jumps OYO

  • Down the hill x 10 Burpies OYO

  • Up the hill Sumo Squats x 10 IC

  • Down the hill Merkins x 10 IC

Mosey to the Wall

  • Box Jumps x 10 oyo

  • Left then right leg step-ups x 10 IC

  • Dips x 10 IC

  • Urkins x 10 IC

  • Durkins x 10 IC

Mosey to the field of dreams

  • Lunges to the oak tree then 10 Big boy situps SC

  • Bear crawl to the end of the head 10 Burpies OYO

  • Burnie to the fence

Mosey to the 🐜hill

Burnie Up each tier then exercises as listed below

  • Iron Mike’s x 10 IC

  • Monkey humpers x 10 IC

  • Gorilla humpers x 10 IC

  • Merkins x 10 IC

Mosey to the Pull-up bars

  • 10 x Pull-ups

  • 20 x Merkins

  • 30 x Big boy situps

  • Squats until everyone finishes

Mosey to the CMU’S

  • Curls x10 IC

  • Soul Trains x 10 Soul Train Cadence (STC)

  • Overhead press x 10 IC

  • Shoulder to shoulder x 10 IC

Mosey to the endzone

  • Lunges to the first light post x 10 big situps

  • Burnie to the second light post

  • In and Outs x 15 IC

  • Sprint to the endzone Merkins x 10 IC

  • Sprint to othe endzone Barter Kicks

Back to the CMU’S

  • Curls x10 IC

  • Kettle bell swings x 10 IC

  • Jingle balls led by @Drago

  • Overhead press

Put CMU’S away Mosey back to the flag

  • Big boy situps x 10 SC

  • Monkey humpers x 10 IC Led by Junk Yard Dawg

  • Jingle balls x 10 IC Led by Drago

  • Upward Boat held for 10 count Led by Namaste

  • 5 Burpies OYO Led by FEMA

COT: Prayers for @Drago as he travels home to Siberia for the holidays. Prayers for The Boo’s brother and family as they are dealing with the loss of his 16 year old daughter. Prayers for my Father as he is in the hospital recovering from pneumonia.

Extra Credit: Dirty Bird, Tugga

Qic: @Big DIF

Pax: Junk Yard Dawg (Respect), Microwave, Drago, Namaste, FEMA, Red Ryder (Respect), Howitzer, Doughboy, Coconut (Respect), Tugga

Announcements

First Annual Shack &Thaw Run!! The event is to start New Year’s day!! The first leg will be approximately 4.8 miles 0530 start @ 9:00ish min miles puts pax to Lang Middle school around 0615. Boot camp 15 minutes. 0630 Continuing 5.7 miles to the IOP via the counter to the beach for 0725 bootcamp #2 15 minutes then 0740 finishing 3.7 miles to station 21 to finish 0815 with a (modify as you need to polar plung. Note: Much like the Clemson Football Team I suggest we go all in on this one just saying!! who else is in for this Completely Stupid And Utterly Pointless (CSAUP) (14 miles of opportunities modify as required).

Windward farms Boys home service day 11 January 2019 from 1000 till 1400.

F3Charleston 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