#Parkwest 1/2/2020 @Big DIF

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Park West Thursday morning Workout 1/2/2020

3 strong showed this morning

Pledge of Allegiance

Warm up

  • Side Straddle hops x 15 IC

  • Imperial Walker x 15 IC

  • Hillbillies x 15 IC

  • Good mornings x 9 IC

  • 3rd grade exercises

  • Merkins x 15 IC

Mosey to the Wall

  • Box Jumps x 10 oyo

  • Left then right leg step-ups x 10 IIC

  • Urkins x 10 IC

  • Dips x 10 IC

  • Durkins x 10 IC

  • In and Outs x 10 IC

  • Freedom twists x 10 IC

Mosey to the field of dreams

  • Burpee broad Jumps to the soccer goal then Jack Webb’s x 5 SC

  • Lunges to the Light post then 10 Monkey humpers IC

  • Burnie to the fence then 10 Burpies OYO

Mosey to the CMU’S

  • Farmers carry to the last light pole then

  • Abyss Merkins x 10 IC

  • Dips × 10 IC

  • Farmers carry back then

  • Curls x10 IC

  • Overhead press x 10 IC

  • Shoulder to shoulder x 10 IC

  • Kettle bell swings x 10 IC

  • Tricep press x 10 IC

  • Repeat farmers carry down

  • Dips x 10 IC

  • alternating Block Merkins x 10 IC

  • Farmers carry back then Repeat CMU exercises

Put away CMU’S

Then mosey back to the flag

  • Freddie Mercury’s x 25 IC Led by @FreeWhilly

  • Big boy situps x 15 SC led by @LFD

COT: . Thanks for F3 brothers that show up And hold us accountable. Continued Prayers for my Father Charles Wiseman.

Qic: @Big DIF

Pax: @LFD, @FreeWhilly

Announcements:

Reminder to set your goals and add them to your goal sheets for 2020.

Windward farms Boys home service day 11 January 2019 from 1000 till 1400.

F3 Charleston Oyster Roast will be held on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd, Johns Island, SC 29455. Make some time to get out and drink some coca-cola’s with your F3 Brothers and suck down some oysters while raising money for a charitable cause.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif