Park West Saturday Workout 7/25/2020
12 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 fence
–
Urkins x 10
–
Bank Robber Burpies x 10 OYO
–
Durkins x 10
Mosey to the Stadium stairs
–
Merkins x 10 SC up and over the stairs then Merkins x 10 SC and back x
10 SC Merkins.
–
Round two up and over with x 10 SC ditty humpers then Donkey kong’s
Mosey to the Jr. Hill
–
Backwards bear crawl up the hill 10 Merkins SC then regular bear crawl
down 10 Merkins SC.
–
Repeat
Mosey to the BIG HILL then break into two groups
Round 1 line up one at a time regular bear crawl up then Backwards bear
crawl down next man starts and pax finish with 10 Merkins SC.
Round 2 repeat with Reverse of bear craw, Backwards up and regular down.
Mosey to the trail head
–
Jack Webb’s x 10
–
Bear crawl 10 yards Reverse then Backwards bear crawl 10 yards
–
Lunges 10 yards Reverse then Backwards Lunges 10 yards
–
Flutter Kicks x 10
–
In and Outs x 10
–
Big boy situps x 10 SC
–
Bear crawl down the alley
–
Regular Lunges halfway Reverse then Backwards Lunges to the cypress tree
Mosey to the Wall all exercises x 10
–
In and outs
–
Big boy situps
–
Box Jumps
–
Left then right leg step-ups
–
Urkins
–
Durkins
Mosey to the CMU’S then circle up exercises x 10 IC unless noted
–
Overhead press
–
Shoulder to shoulder
–
The LFD Press left then right OYO
–
Curls
–
Bent over rows
–
Gost Ditty humpers
–
in and Outs
–
Burpee block🕴 10 OYO
Mosey to the flag for 6 minutes with Mary
Group led core exercises
–
@miyagi 🐴🕺
–
@FEMA Flutter Kicks
–
@LFD elevator Merkins
–
@howitzer LBC’s
Qic: @Big DIF
Pax: @Kid Rock ( x 2 Respect), @junkyard dawg (Respect), @TK (Respect),
@the_soprano (Respect), @FEMA, @LFD, @Doughboy, @tugga, @howitzer, @Miyagi
and @Drago
COT: Led by @kid rock
Prayers for @f3upstate and his family as he is dealing with the loss of his
father. Prayers for @rerun and @The_Sopran’s neighbors Barbra and Nancy
battling cancer. Prayers for my neighbor Ms. Jule’s daughter who is seeking
treatment for a brain tumor.
Announcements:
–
Remember to revisit goals that you set early in the year. If you
encounter a setback remember to reach out to your F3 brothers to help out
along the way
–
Looking to run the PFT events below date to be run 1st week of August
date TBD
–
–
Merkins AMRAP 2 Min
–
Big boy situps AMARAP 2 Min
–
Pull-ups AMRAP
–
2 Mile run
–
Ideas for the next CSAUP event possible to coincide with a community
service event
–
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