2 strong showed for the last opportunities of 2021 #parkwest.
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walkers x 10
3rd Grade exercises x 10
Merkins x 10
Mosey to the :cinderblocks: pick your favorite.
Mosey to the :football: field
Sholder to shoulder carry to midfield exercises x 10 Ic unless noted
:cinderblocks: :man_in_business_suit_levitating:Iron Mikes double leg down
each side OYO
:cinderblocks: :man_in_business_suit_levitating: Iron mikes single leg each
side. OYO
:ghost: :monkey: :camel:
:hocho: :rabbit2: to the sideline
Curls
Overhead press
Shoulder to shoulder
Mosey to the Pull-up bars 4 sets each exercise x 10 SC of the following
1st set
Pull-ups
Dips
Alternating:cinderblocks: :merkin:
2nd set
Pull-ups
Dips
Clean and Press
3rd set
Pull-ups
Dips
Abyss :merkin:
4th set
Pull-ups
Dips
:ghost: :monkey: :camel:
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 Regular down squats x 10 at the bottom x 10
:ghost: :monkey: :camel:
Last Run up Rifle carry up to each Tier exercises x 10 IC unless noted
below
Tier 1
Crunchy :frog:
In and outs
Freedom twists
Tier 2
Big Boy :cinderblocks: ups
Flutter kicks
Spartin situps
Tier 3
LBC’s
Freddie Mercury
Heels to heaven
Tier 4
:cinderblocks: :burpee:
Put the:cinderblocks away then Mosey to the flag.
10 Bank Robber :Burpee:
Qic: @Big DIF
Pax: @Asterisk
COT:
Prayers for my Mother Betty Mac Wiseman’s continued recovery of sight in
her left eye.
Announcements
The #shock-and-thaw starts 0600 on 1 January from #wile-e-coyote and
finishing @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