Park West Monday Workout 10/18/2021
7 strong showed this morning!!
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Merkins x 15 IC
Mountain :mountain: Climbers x 10 IC
3rd Grade exercises x 10 IC
Mosey to the Fence
Bank Robber Burpies 10 OYO
Durkins x 10 IC
Urkins x 10 IC
Up over down stadium stairs then
Bernie up the Jr. Hill x 10 :burpee: :bear: crawl down 10 Merkins
exercises x 10 OYO
Repeat
Bear :bear: crawl across the parking lot to the island exercises x 10 IC
big boy situps,
Crunchy :frog:,
Flutter kicks
:Burpee: broad jumps to the sidewalk exercises x 10 IC
Iron Mike’s
Squats
Calf raises on the curb then in the dugout
Mosey to the Big hill (fleshly Moan BTW)
Up the hill 10 :star2: :man_in_business_suit_levitating:SC back down 10 10
Burpies OYO
Repeat
Mosey to the trail head
Jack Webb’s x 10
Mosey to the bench all exercises x 10 IC
Big boy situps
In and outs
Flutter kicks
Bear crawl down the ally
Frog hops to the dock then Bernie to the cypress :deciduous_tree:.
Mosey to the Wall all exercises x 10 IC unless noted
:package: :man_in_business_suit_levitating::burpee:
Dips
Durkins
Urkins
Freedom twists
In and Outs
Mosey to the field
Bear crawl to the Head then Bernie to the fence.
Mosey Back to the flag
10 bank Robber Burpies
@barter kicks (in hopes that he will return to the gloom)
Qic: @Big DIF
Pax: @the_soprano (Respect), @Prius (Respect), @Orville (Respect),
@Beltway, @Bob the Builder, @Pennsyltucky
COT: Prayers for rest for @the_soprano Co-worker Rick Powers as he had just
finished at long work week and baby Zara’s recovery. Prayers for @Prius’s
son Paper Cut recovery from eye surgery and return to school.
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 0600 start for Ruck or
:man-running:.
#wile-e-coyote meeting 0600 to 0645 Saturday
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com