0700 Park West Saturday Workout 12/5/2020
18 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
3rd Grade exercises x 15
Merkins x 15
Mountain Climbers x 15
Mosey to the 🐜 hill with :cinderblocks: .
At the bottom 10 Blockees OYO
🔪🐇 up to each Tier then exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Rifle carry down
Curls
Overhead press
Shoulder to shoulder
At the bottom 10 Blockees OYO then Burnie with the :cinderblocks: up
10 block hop Merkins
10 crunchy Frogs 🐸
👻 🐒 humpers
Burnie with the :cinderblocks: up
10 Alternating block Merkins
10 crunchy Frogs 🐸
👻 🐒 humpers
Burnie with the :cinderblocks: up
10 block hop Burpees
10 crunchy Frogs 🐸
👻 🐒 humpers
Burnie with the block up
Block hops
10 crunchy Frogs 🐸
Low slow squats
Continue picking up the :cinderblocks: and put them down Alternating mode
of transportation up the hill with exercises x 10 IC or 3 more rounds
Back to the flag!!
Qic: @Big DIF
Pax: @red_ryder (Respect), @Bobber (Respect x2), @Sherpa (Respect), @F3 Kid
Rock (Respect x2), @the_soprano (Respect), @Junkyard Dawg (Respect),
@Miyagi, @F3UpState, get to the Chopper, LittleWolf, @rerun, @Slush Fund,
@rerun, @Tugga, @jongresh-lfd, @Drago, @Bob the Builder and @f3dirtybird
COT:
Prayers for the Wando Rugby Coach Ann’s Family as they deal with the loss
of their mother and Friends Remember the impact of her life.
Announcements:
2 opportunities to complete a CSAUP year end event. Check out the
#jingle-balls and #shock-and-thaw channel for details.
3rd F study meets 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 0630 Travis Mannion
run/ruck Sullivans Island.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com