Park West Thursday morning Workout 2/19/2020
7 strong showed this morning
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 15
3rd grade exercises x 10 IC
Hillbillies x 15 IC
Mountain Climbers x 15 IC
Merkins x 15 IC
Mosey to the Football field grab a CMU
10 Alternating block Burpies then burpee broad Jumps to the 10 yard line
then10 Merkins IC Burpie broad Jumps back
Shoulder to shoulder x 20 IC then bear crawl to the 20 yard line 20 Merkins
IC Bear crawl back
Gost Monkey Humpers x 30 IC Burnie to the 30 yard line Monkey humpers x 30
IC Burnie back.
In and Outs on the CMU x 40 IC Then sprint to the 40 yard line 40 big boy
situps SC sprint back.
REPEAT!!
Mosey with CMU’S to the Ant Hill.
Bottom Burpies x 10 OYO
Tier 1 alternating block Burpies x 10 OYO
Tier 2 Overhead press x 20 IC
Tier 3 Monkey humpers x 30 IC
Tier 4 Curls x 40 IC
Mosey down the Hill
Grab 1 block and mosey to the Pull-up bars
10 pull ups
20 Overhead press
30 Merkins
Put away CMU’S
Then mosey back to the flag
COT: Prayers for @Microwave Wife as she is caring for her mother. For
@doughboy and his father in law as he is preparing for cancer treatment.
For @KidRock’s wife as she is healing from ankle surgery. For @Miyagi F3 as
he continues to heal.
Qic: @Big DIF
Pax: @FEMA, @tugga, @Prius, @red_ryder @howitzer and @Microwave
Announcements:
#eastbound and down meets at The Foot Store
Link to the footstore starting point for the 0600 Sunday morning run SYITG!!
1909 N Highway 17 #S, Mt Pleasant, SC 29464
(843) 849-1108
maps.app.goo.gl/fAStC8ivZ6MLyqep7
3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently
reading Forgotten God By Francis Chan. Reach out to Tugga for additional
information.
Need to get a count on HC’s for the F3 Charleston Oyster Roast will be held
on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd,
Johns Island, SC 29455. Make some time to get out and drink some
coca-cola’s with your F3 Brothers and suck down some oysters while raising
money for a charitable cause. Link for more info.
f3holycity.com/events/f3charleston-2020-oyster-roast/
F3 Hike more to come initially scheduled for the weekend after Easter. More
to come POC’s @jongresh-lfd and @the_soprano.
March 14 Convergence at indigo.rebellion.Link below:
f3holycity.com/events/f3charleston-1st-quarter-convergence-indigo-rebellion/
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com