0500 Park West Monday Workout 12/27/2021
5 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
3rd Grade exercises x 10
Michael Phillips x 10
Merkins x 10
Mosey to the fence.
10 Bank Robber :burpee:
Mosey to the :cinderblocks: pick your favorite.
Mosey to the :football: field
:hocho: :rabbit2: to midfield exercises x 10
Alternating :cinderblocks: :merkin:
:cinderblocks: hop :Merkin:
:cinderblocks: :man_in_business_suit_levitating::burpee:
Sholder to shoulder carry to the sideline
Alternating Iron mike :cinderblocks: :man_in_business_suit_levitating:
Lt. Dans
:ghost: :monkey: :camel:
Mosey to the Pull-up bars 4 sets of the following
1st set
Pull-ups x 10
Alternating :cinderblocks: :merkin: x 10
Overhead press x 20
2nd set
Pull-ups x 10
Abyss :merkin: ×10
Iron mikes x 20
3rd set
Pull-ups x 10
Cinderblocks: hop :merkin: x 10
:ghost: :monkey: :camel: x 20
4th set
Pull-ups x 10
:cinderblocks::man_in_business_suit_levitating::burpee: x 10
:ghost: :monkey: :camel: x 20
Mosey to :ant: hill for some :burpee: Bernie :Merkin: The thing Bernie up
to each Tier :merkin: x 10 with :burpee: at the bottom x 10
Next set Bernie up to each Tier :merkin: x 10 with Iron mikes at the
bottom x 10
Put the:cinderblocks away then Mosey to the flag.
10 Bank Robber :burpee:
Qic: @Big DIF
Pax: @Orville (Respect), @Bob the Builder, @Hound Dog and @Slush Fund
COT:
Prayers for @the_soprano to feel better he was battlinga coldthismorning.
.
Announcements
The #shock-and-thaw starts 0600 on 1 January from #wile-e-coyote and
@Orville @sandpit 0900 for a Polar Plunge
Shoe :athletic_shoe: drive until the end of the year. Collection will be
dropped off after the #shock-and-thaw :man-running: to @Michael Bolton
3rd F study friday 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.
Beer summit is back 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