Park West Thursday Workout 7/23/2020
9 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
–
Mountain Climbers x 15
–
Merkins x 15
Mosey to the field with CMU’S then circle up exercises x 10 IC.
10 Merkins then:
–
Curls
–
Overhead press
–
Bent over rows
–
Ditty humpers
–
in and Outs
From the endzone
–
Burpee ⭐🕴 10 OYO
Bear crawl to the 1st light pole.
–
Burpee ⭐🕴 10 OYO
–
Bear crawl back
–
Burpee ⭐🕴 10 OYO
–
Repeat CMU exercises then
–
10 Donkey kong’s SC
–
Lung to the 1st light pole.
–
10 Donkey kong’s SC
–
Lunges back
–
10 Donkey kong’s
Mosey to the 🐜hill with CMU
–
At the bottom 10 Burpee block🕴 OYO
–
First Tier Overhead press x 10 IC
–
Second Tier Ditty humpers x 10 IC
–
Third tier in and Outs x 10 IC
–
At the top 10 Burpee block🕴 OYO
–
Repeat exercises back down
Mosey to the flag
–
Group led core exercises
Extra credit: @BigDIF
Qic: @Big DIF
Pax: @Kid Rock ( x 2 Respect), @ Hercules (Respect), @abe froman
(Respect), @Rocketman (Respect), @TK (Respect), @Thesoprano (Respect),
@rerun and @Bruiser
COT: Prayers for @f3upstate and his family as he is dealing with the loss
of his father. Prayersfor @rerun and @The_Sopran’s neighbors Barbra and
Nancy I believe that are battling cancer. Prayers for Ms. Jule’s daughter
who is seeking treatment for a brain tumor. Prayers for differences during
this trying time point our hearts to our father that he may soften our
hearts to our brothers.
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com
On Tue, Jul 14, 2020, 11:16 Jed Wiseman <f3bigdif@gmail.com> wrote:
> Park West Tuesday Workout 7/14/2020
>
> 17 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
> –
>
> Mountain Climbers x 10
> –
>
> Merkins x 15
>
> Mosey to the fence
>
> –
>
> Durkins x 10
> –
>
> Urkins x 10
> –
>
> 🏦 Robber Burpies x 10 OYO
>
> Mosey to the stadium stairs up and back Merkins x 10 on each staircase 30
> total.
>
> –
>
> Repeat with Burpee ⭐🕴
> –
>
> Repeat with Iron Mike’s
>
>
> Mosey to the field:
>
> From the at the End zone:
>
> Burpee broad Jumps or Lunges to first light post then exercises x 10 IC.
>
> –
>
> Burpee ⭐🕴 OYO
>
> Lunges to the 2and light pole.
>
> –
>
> Ditty humpers
> –
>
> Iron Mike’s SC
> –
>
> Squats SC
>
> Bear crawl the endzone
>
> –
>
> Jack Web’s
> –
>
> Michael Phelps
> –
>
> Hand release Merkins
>
>
> Mosey to the sidewalk
>
> –
>
> Round 1: To the sidewalk Burpee broad Jumps to the island and 10
> burpee’s
> –
>
> Bear crawl to the curb then Merkins around the world on the curb, left
> arm and then right.
> –
>
> Round 2: Lungs across the lot then calf raises x 15
> –
>
> Lungs back across the lot then Donkey kong’s x 10
>
>
> Mosey to the flag
>
> –
>
> 10 Burpies of you choice OYO
>
>
> Extra credit: @f3dirtybird
>
> Qic: @Big DIF
>
> Pax: @Kid Rock ( x 2 Respect), @ Hercules (Respect), @Junkyard dawg
> (Respect), @Red Ryder (Respect), Rocketman (Respect), @Prius (Respect),
> @howitzer, @FEMA, @bumblebee, @tugga, @rocket, @LFD, @Miyagi,@howitzer,
> @rerun and @f3dirtybird
>
> COT: Led by @Kid Rock
>
> Prayers for our F3 brothers that we reconcile our differences and point
> our hearts to our father that he may soften our hearts to our brothers.
>
> 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.
> –
>
> Stand by for more information about the start of the tour de
> Charleston and July 4th Convergence more to follow in the near future.
>
>
> Jed Wiseman (F3 Big DIF)
> E-Mail: F3bigdif@gmail.com
>