0530 Park West Thursday Workout 07/23/2021
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
–
Hillbillies x 15
–
3rd Grade exercises x 10
–
⛰ Climbers x 15
–
Merkins x 15
Mosey to the :CINDERBLOCKS: Then onto the Gridiron 🏈.
The Thing was Farmers carry to each light pole exercises x 10 as discussed
below
1st pole
–
Block jumps Burpees
–
Abyss Merkins
–
Alternating block Merkins
2nd pole
–
👻 🐒 🐫
–
Block hops
–
Block squats
Endzone
:cinderblocks: exercises
–
Curls
–
Overhead press
–
Shoulder to shoulder
–
Tricep press
–
Clean and press
1st pole
–
Big boy situps
–
Crunchy Frogs
–
Flutter kicks
2nd pole
–
Block jumps Burpees
–
Abyss Merkins
–
Alternating block Merkins
Endzone
:cinderblocks: exercises
–
Curls
–
Overhead press
–
Shoulder to shoulder
–
Tricep press
–
Clean and press
Block Back Merkins
Hill suicide exercises x 10 Merkins OYO each tier x 10 Blockees at the
bottom x 40 Merkins x 40 Blockees.
put away:cinderblocks:
Mosey to the Flag
Qic: @Big DIF
Pax: @junkyarddawg (Respect), @n95 (Respect), @Orville (Respect),
@superfly, @FEMA, @spot tail, @Pennsyltucky, @bob the builder
COT:
Continued Prayers for @superfly’s friends daughter Kelsey as she recovers
from brainsurgery. Prayrs for @FEMA’s friend as he is working on his
Marriage. Prayers for healing for my Mother Betty Mac Wiseman as she
recovers from a fall.
Announcements:
–
3rd F study friday 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 for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com