0500 Park West Friday Workout 12/24/2021
5 strong showed 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
Mosey to the :tennis: courts Suicide to each doubles line exercises x 10 SC
Mode of transportation and exercises listed below
Round 1:
:man-running: down Bernie back :merkin: at each doubles line
Round 2:
:bear: crawl down Bernie back big boy situps at each doubles line
Round 3:
Lunges down Bernie back :monkey: :camel: at each doubles line
Mosey to the :cinderblocks: grab 2 Farmers carry to each location exercises
x 10 IC
:tractor: carry To the cross walk
Dips
Abyss :Merkin:
Alternating :cinderblock: :Merkin:
:tractor: carry To the Island
Crunchy :frog:
In and outs
Flutter kicks
:tractor: carry To the Start
Curls
Overhead press
Shoulder to shoulder
Clean and press
:tractor: carry To the pensula
:ghost: Gorilla :camel:
:cinderblocks::man_in_business_suit_levitating:
:cinderblocks: Squats
:tractor: carry To put the :cinderblocks: back and Mosey to the flag.
Bank Robber :burpee: 10 OYO
Qic: @Big DIF
Pax: @Prius(Respect), @Pennsyltucky, @krisniemi75 and @Hound Dog
COT: Prayers for @Prius’s Wife who has been planning for family events may
she experience joy during this holiday season. Prayers for those who are
alone at Christmas. May they find joy that exceeds understanding.
Announcements:
I have both flags and I will be able to cover the Monday Workout but don’t
plan on posting Christmas day I will be out of town for Tuesday’s BC. If
you are interested in leading a workout let me know and I’ll get you the
flag.
#shock-and-thaw 1 January. Check #shock-and-thaw channel for details.
3rd F study will resume 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