0530 Park West Thursday Workout 10/22/2020
12 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 15
–
Imperial Walker x 15
–
Hillbillies x 15
–
Mountain ⛰ Climbers x 15
–
Merkins x 15
Suicide to each doubles line 5, 10, 15, exercises listed below SC.
Transportation Bernie down Sprint back.
–
Round 1 Merkins
–
Round 2 money humpers
–
Round 3 big boy situps
Mosey to the Jr. Hill
First round:
Backwards 🐻 crawl up 10 Merkins forward 🐻 crawl down 10 Merkins.
Repeat
Journey to the island via Burpee broad jumps
exercises x 10 IC unless noted
–
Running man
–
Crunchy 🐸
–
In and Outs
Continue to Journey via 🐻 crawl to the sidewalk
–
🐒🐫
–
Iron mikes
–
Sumo Squats
Journey back to the island via Burpee broad jumps
exercises x 10 IC unless noted
–
Merkins
–
Catchers stance OYO
–
Burpees OYO
Continue to Journey back via 🐻 crawl to the sidewalk
–
big Boys situps SC
–
Crunchy 🐸
–
In and Outs
Mosey to the Big Hill
Hill suicide exercises x 10 OYO
–
🌟 jumps on top
–
Burpees at bottom
–
Repeat
Mosey to the fence. All exercises OYO X 10
–
Bank Robber Burpies
Run 🏃♂️ to stairs
–
10 Merkins
Run up over down stadium stairs then
–
10 Merkins
Run up over down stadium stairs then
–
Finish with Bank Robber Burpies
Mosey to the Flag
–
10 Burpees led by @prime
–
10 jump Squats led by @Rocketman
Qic: @Big DIF
Pax: @TK (Respect), @Rocketman (Respect), @bob the builder, @slush fund,
@doughboy, @tugga, @daisy, @rerun, @FEMA, @Khakis and @f3dirtybird
COT:
Prayers for protection over the pax participating in the Park West Bourbon
Chase.
Announcements:
–
Red Friday Workout bring in donations for overseas troops
–
3rd F study is off this week but will resume next friday 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 Sullivans Island for
Ruck or Run.
–
Blood drive November 21 tinatve date more to follow contact @Daisy for
additional details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com