0700 Park West Saturday Workout 3/27/2021
16 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 15
Hillbillies x 10
3rd Grade exercises x 10
Merkins x 15
Mountain Climbers x 10
Mosey to the football field line up on the back of the endzone
Partner up Wheelbarrow to the first light switch halfway
Train’s x 10
Lunges x 10
Squats x 10
Bear crawls to the next light
Big boy situps x 20
In and outs x 30
Flutter kicks x 40
Lunges to the back of the endzone
10 David Lee Roth Burpees OYO
Merkins x 10
Arms and elbows (forgot his name)
Sprint to the end of the field.
Burpee broad jumps to bear crawl to first light
Jack Webb’s x 10
Burpees x 10 oyo
Merkins x 10
Mosey to stadium 🏟 stairs
10 Merkins then up over down 10 Burpees x 10 up over back
10 🐒 🐫 then up over down 10 iron mikes up over back
Mosey to the mini hill
Backwards bear crawl up 10 burpees then foward bear crawl down 10 Merkins
Bernie up 10 🐒 🐫 then regular down 10 🐒 🐫.
Mosey to the curb
Burpee broad jumps, lung or bear crawl pax choice then
Iron mikes
🐒 🐫
Squats
Burpee broad jumps, lung or bear crawl pax choice then
Urkins
Durkins
T stop Merkins
Mosey to the Big Hill
🌟 jumps x 10 on top
Burpees at the bottom x 10
Repeat with
🌟 jumps on top
Flutter kicks x 20 on bottom
Mosey to the trail
Jack Webb’s
Mosey to the bench
Lungs
Squats
🐒 🐫
🐻 crawl down the ally
Mosey around the lake to the wall.
10 wall jumps
10 dips
Back to the flag!!
10 bank Robber Burpies
Qic: @Big DIF
Pax: @red_ryder( Respect), @Junkyard Dawg (Respect), @RocketMan (Respect),
@tk (Respect), @daisy, @Bob the Builder, @rerun, @Slush Fund, @Tugga,
@jongresh-lfd, @Drago, @jongresh-lfd, @Bobby Boucher, @Beltway, @bocephus
and @f3dirtybird
COT:
Prayers for @Bobby Boucher as they are expanding their family, prayers for
a healthy pregnancy.
Announcements:
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 0600 Sullivans Island.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com