Park West Thursday Workout 7/23/2020
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
–
3rd Grade exercises x 15
–
Mountain Climbers x 15
–
Merkins x 15
Mosey to the field with CMU’S then circle up exercises x 10 IC.
10 Merkins then:
–
Curls
–
Overhead press
–
Bent over rows
–
Ditty humpers
–
in and Outs
From the endzone
–
Burpee ⭐🕴 10 OYO
Bear crawl to the 1st light pole.
–
Burpee ⭐🕴 10 OYO
–
Bear crawl back
–
Burpee ⭐🕴 10 OYO
–
Repeat CMU exercises then
–
10 Donkey kong’s SC
–
Lung to the 1st light pole.
–
10 Donkey kong’s SC
–
Lunges back
–
10 Donkey kong’s
Mosey to the 🐜hill with CMU
–
At the bottom 10 Burpee block🕴 OYO
–
First Tier Overhead press x 10 IC
–
Second Tier Ditty humpers x 10 IC
–
Third tier in and Outs x 10 IC
–
At the top 10 Burpee block🕴 OYO
–
Repeat exercises back down
Mosey to the flag
–
Group led core exercises
Extra credit: @BigDIF
Qic: @Big DIF
Pax: @Kid Rock ( x 2 Respect), @ Hercules (Respect), @abe froman
(Respect), @Rocketman (Respect), @TK (Respect), @Thesoprano (Respect),
@rerun and @Bruiser
COT: Prayers for @f3upstate and his family as he is dealing with the loss
of his father. Prayersfor @rerun and @The_Sopran’s neighbors Barbra and
Nancy I believe that are battling cancer. Prayers for Ms. Jule’s daughter
who is seeking treatment for a brain tumor. Prayers for differences during
this trying time point our hearts to our father that he may soften our
hearts to our brothers.
Announcements:
–
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
On Thu, Jul 23, 2020, 11:56 Jed Wiseman <f3bigdif@gmail.com> wrote:
> Park West Thursday Workout 7/23/2020
>
> 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
> –
>
> 3rd Grade exercises x 15
> –
>
> Mountain Climbers x 15
> –
>
> Merkins x 15
>
> Mosey to the field with CMU’S then circle up exercises x 10 IC.
>
> 10 Merkins then:
>
> –
>
> Curls
> –
>
> Overhead press
> –
>
> Bent over rows
> –
>
> Ditty humpers
> –
>
> in and Outs
>
> From the endzone
>
> –
>
> Burpee ⭐🕴 10 OYO
>
> Bear crawl to the 1st light pole.
>
> –
>
> Burpee ⭐🕴 10 OYO
> –
>
> Bear crawl back
> –
>
> Burpee ⭐🕴 10 OYO
> –
>
> Repeat CMU exercises then
> –
>
> 10 Donkey kong’s SC
> –
>
> Lung to the 1st light pole.
> –
>
> 10 Donkey kong’s SC
> –
>
> Lunges back
> –
>
> 10 Donkey kong’s
>
>
> Mosey to the 🐜hill with CMU
>
> –
>
> At the bottom 10 Burpee block🕴 OYO
> –
>
> First Tier Overhead press x 10 IC
> –
>
> Second Tier Ditty humpers x 10 IC
> –
>
> Third tier in and Outs x 10 IC
> –
>
> At the top 10 Burpee block🕴 OYO
> –
>
> Repeat exercises back down
>
>
> Mosey to the flag
>
> –
>
> Group led core exercises
>
>
> Extra credit: @BigDIF
>
> Qic: @Big DIF
>
> Pax: @Kid Rock ( x 2 Respect), @ Hercules (Respect), @abe froman
> (Respect), @Rocketman (Respect), @TK (Respect), @Thesoprano (Respect),
> @rerun and @Bruiser
>
> COT: Prayers for @f3upstate and his family as he is dealing with the loss
> of his father. Prayersfor @rerun and @The_Sopran’s neighbors Barbra and
> Nancy I believe that are battling cancer. Prayers for Ms. Jule’s daughter
> who is seeking treatment for a brain tumor. Prayers for differences during
> this trying time point our hearts to our father that he may soften our
> hearts to our brothers.
>
> Announcements:
>
> –
>
> 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
>