0700 Park West Saturday Workout 08/7/2021
12 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 15
–
Imperial Walker x 10
–
Hillbillies x 10
–
3rd Grade exercises x 10
–
⛰ Climbers x 10
–
Merkins x 10
Mosey to the Jr. Hill. Burnie up then Lt. Dan’s x 10 IC. Regular down then
🐒 🐫 x 10
Lunges to the island exercises x 10 IC
–
Iron mikes
–
Squats
–
🚆
Lunges to the curb then
–
Crunchy 🐸
–
In and outs
–
Freedom twists
Mosey to the Big Hill
Hill suicide exercises x 10 OYO
–
🌟 jumps on top
–
Burpees at bottom
Repeat
2nd Set Burnie up regular down
–
Iron mikes
–
🐒 🐫
–
Repeat
Mosey to the trail head
Jack Webb’s x 10
Mosey to the benchs
–
Big boy situps x 10 SC
–
Spartin situps x 10 SC
Lunges by 2’s down the ally
–
🐻 crawl to the piling
–
Lunges to the cypress tree rotat ½ way through
Mosey to the Wall exercises x 10
–
Wall Jumps OYO
–
Step ups right then left leg
–
👻 🐒 🐫
–
Urkins
–
Durkins
–
Dips
–
In and outs
–
Freedom twists
Mosey to the field of dreams
Lunge to the popular tree
–
Big boy situps
–
Freddie Mercury
Burpee broad jumps to the head
–
Iron mikes
–
Money humpers
Burnie to the fence
–
Merkins
Mosey to the 🐜 hill for a Merkbackburpee!!
Bernie up 10 Merkins regular down 10 Burpees all 4 tiers.
Mosey to the Flag
10 big boy situps SC
Qic: @Big DIF
Pax: @Prius (Respect), Stat 2.0, @Miyagi (Respect), @junkyard dawg
(Respect), @tk (Respect), @Help desk (Respect), @sherpa (Respect),
@Soprano (Respect), @hound dog, @daniel son, @FEMA, @Pennsyltucky, @lfd,
and @microwave
COT:
Continued Prayers for @hound dogs Father as he continueshisbattle with lung
cancer. Prayers for Izzie’s family as they deal with the loss of a daughter
and Father. Prayers of continued recovery as Kelsey continues to recovery
from birain surgery. Prayers for students returning to School.
Announcements:
–
@FEMA will be leading us on Tuesday 0530 boot camp.
–
Cookout at the pink house this Saturday 14 August 11 – 1300 1551
mowberry street 29407.
–
Iron Pax challenge sign up link below:
f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form/
–
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