0500 Park West Thorsday Workout 12/23/2021
strong showedfoy YHC’s Birthday Q this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
:mountain: Climbers x 10
:merkin: x 10
Jack Webb’s x 7
Mosey to the fence exercises x 10
Bank Robber :burpee: OYO
Urkins
Durkins
Dips
:burpee:
Mosey to the Jr. Hill. Burnie up :burpee: x 10 Regular down x 10 :burpee:
SC
:bear: crawl or :burpee: broad jumps to the island then 10 :burpee:
Burnie to the curb
10 :burpee:
Bernie back to the island
:burpee: x 7
47 total Burpees!!!
Mosey to the Big Hill
Burnie up:Iron mikes: x 10 Regular down x 10 :monkey: :camel: x 10 SC
Repeat with Lt. Dans and Knee Tar Jives
7 :burpee: to make 47…
Mosey to the Wall exercises x 10
Whirl-e-bird :bird::burpee: x 10
Durkins x 10 IC
Urkins x 10
Dips x 10 IC
:burpee: x 7 oyo
Mosey to the field of dreams
:burpee: broad jumps to the popular tree :deciduous_tree:
:merkin:
Paddie cake :Merkins:
Lunges or :bear: crawl to the light pole
Squats
Knee Tar Jives
Bernie to the fence
:Burpee: x 7
Mosey to the blocks
:hocho: :rabbit2: to field goal post
block hop :merkins: x 10
Alternating block :Merkins: x 10
:bear: crawl to the light pole
Knee Tar Jives
:ghost: :monkey: :camel:
Mosey to the hill
:hocho: :rabbit2: or Rifel carry to the top
Namaroma and Co-Colas with the Boys!!
Qic: @Big DIF
Pax: @the_soprano (Respect), @Atticus ((Respect), @Bumble Bee Respect),
N95 (Respect), @McDreamy (Respect x 2), @Mike Bosch (N95) (Respect),
@Hotwire (Respect), @Prius(Respect) @Sherpa (Respect), @Pennsyltucky,
@daisy, @Pennsyltucky, @Geppetto, @FEMA, Hane Westerbrook FNG ( Screaming
Eagle Welcome), Hans Westerbrook FNG (Glass Joe), @la-z-boy, @Michael
Bolton, cheese curd, @Huggies.., @Tugga @chippa, Ed Sullivan FNG (The God
Father) Welcome, @Slush Fund, @jongresh-lfd, @Hound Dog, and @HBC!!
COT: Thankfulness to thec amazing #HIM’s of @f3charleston!! Thanks for your
support at the BC this mornin!! It meant more to me than you will ever
know. SYITG again soon.
#shock-and-thaw 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 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