0500 Park West Monday Workout 12/28/2020
3 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
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Michael Phillips x10
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Side Straddle hops x 10
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Imperial Walkers x 10
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Hillbillies x 10
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3rd Grade exercises x 10
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Mountain Climbers x 10
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Merkins x 10
Moosy to the Tennis 🎾 courts
Suicide to each doubles line X 10 first line x 15 2nd line and × 20 3rd
line exercises listed below SC.
1st round run there Bernieback, 2nd lung, Bernie back and 3rd round run and
Bernie back.
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Round 1 Merkins
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Round 2 money humpers
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Round 3 Crunchy 🐸 IC
Mosey to the shed grab a CMU then circle up in the endzone exercises x 10
IC unless noted
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Curls
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Overhead press
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Shoulder to shoulder
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Tricep press
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Bent over rows
First round: line up on back of the end zone
Rifle carry 1st light pole
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Alternating block Merkins
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Block Merkins
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Jack Webb’s
Continue to 2nd light pole with Rifle carry exercises x 10 IC
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In and Outs
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Freedom twists
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Big boy situps
Continue Rifle carry to back of the end zone
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Repeat Block exercises
Qic: @Big DIF
PAX: @justin DeVinney, @TK (Respect)
COT: Thankfulness for brothers that show up and hold us accountable.
Announcements:
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#shock-and-thaw run January 1st. Details are listed on the channels
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Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
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3rd F study is off this week Friday 0730 every Friday morning at the
Lowes grocery. Contact @Miyagi or Check out the #the-hills-3rdf channel for
details.
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Beer summit usually a 1700 start time. Check the #beer summit channel
for details.
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Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com