0700 Park West Saturday Workout 02/13/2021
22 strong showed this morning!!
Pledge of Allegiance
#a-walk-in-the-park Teams were set by counting off by 4’s. 5 total teams
started by order of how close you were to the station 1.
Station 1 starts the event. After the first group completes Station 1 (the
bank Robber Burpies) the next group is free to start ect… to the last group.
One member of each group was given a winkie and course map.
Order of events below:
Station # 1 at the Fence:
Bank Robber Burpies x 10 oyo
Station # 2 Mosey to the Stadium stairs
10 Merkins before the steps
Up over down
10 Merkins
Station # 3 Jr. Hill
Backwards bear crawl up 10 Merkins
Forward bear crawl down 10 Merkins
Station 3B: Pair up Wheelbarrow to the island
10 Merkins
Switch pax Wheelbarrow to the curb
10 Merkins
Station # 4 Mosey to the Big Hill
Up the hill 10 :star2: jumps
back down 10 Burpies OYO Repeat x 2
Station 4a: Mosey to the trail head each group picks up 2 blocks
2 start trail head Rifle carry block to the bench
2 start Lunges at the cypress tree
Both :bear: crawl down the ally and switch
Station 5: Mosey to the Wall with 2 CMU’S all exercises x 10 IC
Box Jumps or Left then right leg step-ups
Urkins
Durkins
Dips
Station 6 Mosey to the field of dreams
Lungs to the popular tree
:bear: crawl to the simulated hand grenade (tennisball) throw line:
Tennis ball throw:
make it Mosey on to Station 7
Miss it Burpees broad jumps to the fence then mosey to Station 7
Station 7 Mosey to the :ant: hill
Suicide up with Merkins x 10 on each tier Burpees at the bottom total reps
per pax:
40 Merkins (10 at each tier)
40 Burpees (10 each time at the bottom)
Station 8:Mosey to the Pull-up bars
Pull-ups x 40 as a group
Station 9: CMU SMACK DOWN With tire flip
Tire Flip team:
Burpees block jumps
Alternating block Merkins
Abyss Merkins
Split block team
Curls
Overhead press
Should to shoulder
Clean and press
Mosey to the flag to finish!!
Great job by everyone this morning
Thanks to @Tugga, @Slush Fund and @Swiper_ATL for help with the setup.
Thanks to @f3upstate for the Co-Colas at the finish!!
Qic: @Big DIF
PAX: @Tugga, @Swiper_ATL (Respect), @F3 Kid Rock (Respect x 2),
@the_soprano (Respect), @Hercules x3 x 3 (Respect), @Sherpa (Respect),
@red_ryder (Respect), @RocketMan, @jongresh-lfd, @Slush Fund, @Hound Dog,
@Junkyard Dawg (Respect), @Cowboy, @Bob the Builder, @rerun, @f3upstate,
Get to the Chopper, @A-Rod , @Justin DeVinney (Zig), @howitzer and Thing 2
COT: Prayers for @Prius as he is continuing to battle the shingles virus.
Prayers for @diopter as he continues his battle with the COVID-19 virus.
Prayers for Cadet Austin who is battling Suicidal thoughts and Cadet
Britney who is dealing with a broken pelvis. Prayers for get to the
Chopper’s classmate Gram who is going through quarantine as his family is
battling covid virus. Prayers for @FEMA son Gram for recovery from the
COVID-19 virus.
Announcements:
Travis Manion foundation starts 0900 Details of the event and the items
needed for donation are in the link below:
www.travismanion.org/events/operation-legacy/february-2021-charleston-sc/
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
3rd F study Friday 0730 every Friday morning at the Lowes grocery. Reading
intro and first chapter of The emotional healthy leader Check out the
#the-hills-3rdf channel for details.
Beer summit 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