Park West Thursday Workout 9/17/2020
12 strong showed this morning to take on the week 3 IPC Challenge!!!
Pledge of Allegiance
All exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
Michael Phillips x 10
IPC WEEK 3 CHALLENGE!! all reps SC
Start: Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***
End time..
Qic: @Big DIF
Pax: @Slush Fund, @RocketMan (Respect), @Hercules x 3 (Respect), @Bobber
(Respect x2) @Junkyard Dawg (Respect) @Drago, @Toby Skarke, @rerun,
@SuperDave, @howitzer and @Free Willy (Respect).
COT:
Prayers for healing of @Hercules x 3’s friend mike who is in the hospital
from a heart attack having 3 stents put in. For @howitzer’s family friend
that passed. For @RocketMan’s family Nancy and Liz as they are dealing with
the wildlifes on the west coast.
Announcements:
Iron pax challenge link for sign up:
f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
Remember to enter your total timea by midnight on Saturday.
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 run for Travis Mannion Run
/ Ruck 0630 Sullivans Island.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com