0500 Park West Wednesday Workout 12/22/2021
strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
:mountain: Climbers x 10
:merkin: x 10
Mosey to the fence exercises x 10
Bank Robber :burpee: OYO
Mosey to the Jr. Hill. Burnie up:burpee: x 10 Regular down x 10 :merkin: SC
Repeat
Mosey to the Big Hill
Burnie up:burpee: x 10 Regular down x 10 :Merkin: SC
Repeat
Mosey to the Wall exercises x 10
Wall Jump :Burpee: with Iron mikes x 5
Wall jumps with Lt. Dans x 10
Crunchy :frog:
In and outs
Mosey to the field of dreams
:burpee: broad jumps to the popular tree :deciduous_tree:
:merkin:
Jack Webb’s
Mac tar Jives
Lunges to the light pole
Squats
Knee Tar Jives
Iron mikes
Mosey to the pull up bars
10 Pull-ups
20 :merkin:
10 Iron mikes
Repeat
Mosey to the flag
Bank Robber :Burpees: 10 OYO
Qic: @Big DIF
Pax: @the_soprano (Respect), @krisniemi75, @Bob the Builder @Pennsyltucky,
COT: Prayers for @krisniemi75 friend #Lauren strong as she continues
battling cancer. instagram.com/laurenstronggolf?utm_medium=copy_link
.
Announcements:
#shock-and-thaw 1 January. Check #shock-and-thaw channel for details.
3rd F study is off this week but will resume next Friday morning 0730 at
the Lowes grocery. Check out the #the-hills-3rdf channel for details.
Beer summit this week @red_ryder @f3upstate ? 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