0530 Park West Saturday Workout 10/24/2020
5 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
Merkins x 15
Michael Phillips x 10
Mosey to the Stadium stairs
10 Burpees
Run up over down stadium stairs
10 Burpees
Run back
Round 2
10 Merkins
Run up over down stadium stairs
10 Merkins
Run back
Mosey to the football field start from the back of the end zone
:bear: crawl to the first light pole
exercises x 10 IC unless noted
Merkins
Jack Webb’s
Hand release Merkins
Continue to Journey via lunges to the second light pole
:monkey::camel:
Standing lunge
Sumo Squats
Continue to :bear: crawl to the back of the end zone
In and Outs
Crunchy :frog:
Big boy situps
Mosey to the wall All exercises OYO X 10
Dips
Box Jumps oyo
Durkins
Urkins
In and Outs
Mosey to the CMU’S Grab 2 CMU’S and head to the back of the end zone
:tractor: carry to the 1st light pole
Dips
Abyss Merkins
In and Outs
:tractor: carry to the 2nd light pole
In and outs
Crunchy :frog:
Big boy situps
CMU exercises
Curls
Overhead press
Shoulder to shoulder
Kettle bell swings
:tractor: carry to the back of the Opposite end zone
CMU exercises
Curls
Overhead press
Shoulder to shoulder
Kettle bell swings
In and Outs
Crunchy :frog:
Mosey to the flag
Flutter kicks
Merkins
Squats led by @F3 Kid Rock :guitar:
EC: @f3dirtybird, @Microwave
Qic: @Big DIF
Pax: @F3 Kid Rock (Respect x2), @Bob the Builder, @Slush Fund, @Microwave
and @f3dirtybird
COT:
Prayers for @F3 Kid Rock as he is starting a career in real estate.
Announcements:
Red Friday Workout bring in donations for overseas troops
3rd F study is 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 tentative date more to follow contact @daisy for
additional details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com