0530 Park West Monday Workout 04/26/2021
9 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walkers x 15
3rd Grade exercises x 15
Peter Parkers x 10
Parker Peters x 10
Merkins x 10
Moosy to the Tennis 🎾 courts
Suicide to each doubles line X 10 first line x 15 2nd line and × 20 3rd
line exercises listed below SC.
1st round Bear Crawl Bernie back,
2nd round lung, Bernie back and
3rd round burpee broad jump and Bernie back.
Round 1 Merkins
Round 2 money humpers
Round 3 Crunchy 🐸 IC
Mosey to the Pull-up bars
10 Pull-ups
20 Merkins
30 🐒 🐫
Repeat x 2
Moosy to the 🐜 hill for some tiered suicide exercises Backwards run aka
“Bernie” up regular down each Tier 10 Merkins on each Tier and 10 Burpees
at the bottom 40 total Merkins 40 Burpees.
Mosey to the football field back of the end zone to back of the endzone
jailbreak down reset jailbreak back
back to the flag.
Bank Robber Burpies x 10 oyo
Urkins x 10 IC
Durkins x 10 IC
Barter kicks
Qic: @Big DIF
PAX: @f3dirtybird, @jongresh-lfd, @Kung Fu Panda, @hoale, @Pennsyltucky,
@Hot Wings , @Smokey and @Beltway
COT: Prayers for @halie as he prepares for an upcoming hike. Prayers for
his families safety while he is away and the safety of his hike team.
Continued Prayers for @Howletzer and his daughter are dealing with the
affects of an attack. Prayers for healing and wisdom on how to handle the
issues from the attack on his daughter.
Announcements:
3rd F study is off this week Friday 0730 every Friday morning at the Lowes
grocery. Check out the #the-hills-3rdf channel for details.
Beer summit usually a 1700 start time. Check the #beer-summit channel for
details. Thursday
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com