0500 Park West Friday Workout 12/3/2021
9 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
⛰ Climbers x 10
Wolverine x 10
Mosey to the fence exercises x 10
Bank Robber :burpee: OYO
Mosey to the Wall exercises x 10
10 Whirle-e-🐦 Wall Jump :burpee: :
🐻 crawl to grass 10 :Merkin: 🐻 crawl back
Mosey to Right field line.
:burpee: broad jumps to 2nd base exercises 10 IC unless noted :Burpee:
broad jumps back
Knee Tar Jive
Lt. Dan’s
🐒 🐫 x 20 IC
Backwards Lunges to 2nd base exercises 10 IC unless noted Backwards Lunges
back
Spartin situps
Flutter kicks
Crunchy 🐸 x 20 IC
Mosey to the 🐜 Hill run up exercises x 10 run down exercises x 10 OYO
Iron mikes on top
:Burpee: at bottom
Set 2 :merkin: back:burpee: Suicide each tier exercises x 10 OYO
:merkin: : each tier
:burpee: at bottom
Mosey Back to the flag
Big boy situps
Bank Robber Burpies (led by @Bob the Builder)
Qic: @Big DIF
Pax: @Orville (Respect), @Prius (Respect), @Bumble Bee (Respect), @Bob the
Builder, @Asterisk, @Pennsyltucky, @Haole, @FEMA
COT: Prayers for the Gaggliard family as they are dealing with the loss of
a Father and husband. Prayers for my Mother Betty Mac Wiseman as she
recovers from eye surgery.
Announcements:
December convergence I am assuming it will be December 4th 0700 Marion
Square
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.
0600-0645 #wile-e-coyote BC check channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com