0500 Park West Monday Workout 12/14/2020
3 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 15
–
Imperial Walkers x 15
–
3rd Grade exercises x 10
–
Mountain Climbers x 15
–
Merkins x 15
Moosy to the Tennis 🎾 courts
Suicide to each doubles line X 5 first line x 10 2nd line and × 15 3rd line
exercises listed below SC.
1st round 🐻 crawl Bernie back, 2nd lung, Bernie back and 3rd round 🦀 walk
and Bernie back.
–
Round 1 Merkins
–
Round 2 money humpers
–
Round 3 Crunchy 🐸
Mosey to the shed grab a CMU
First round:
🔪🐇 to the 1st light pole exercises x 10 IC unless noted
–
Alternating block Merkins
–
Jack Webb’s x 5
Continue to 2nd light pole with Rifle carry exercises x 10 IC
–
Crunchy 🐸
–
In and outs
Continue to the back of the end zone with shoulder carry exercises x 10 IC
–
Curls
–
Overhead press
–
Shoulder to shoulder
Continue to 1st light pole with shoulder carry exercises x 10 IC
–
👻 🐒 humpers
–
Block squats
Continue to 2nd light pole with Rifle carry exercises x 10 IC
–
Burpee block jumps OYO
–
Block Merkins
🔪🐇 to the end zone exercises x 10 IC
–
Curls
–
Overhead press
–
Shoulder to shoulder
Mosey to the Pull-up bars for two sets of
Pull-ups x 10
Overhead press x 10
Block Squats x 30
Mosey back to the flag
–
10 big boy situps
Qic: @Big DIF
PAX: @FEMA and @hound Dog
COT: Thankfulness of the Men of F3 and the accountability and encouragement
they bring.
Announcements:
–
#jingle-balls run and #shock-and-thaw run start December 26th and
January 1st. Details are listed on the channels
–
Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
–
3rd F study continues this week Friday 0730 every Friday morning at the
Lowes grocery. Contact @Miyagi or 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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com
On Mon, Dec 14, 2020, 07:07 Jed Wiseman <f3bigdif@gmail.com> wrote:
> 0500 Park West Monday Workout 12/14/2020
>
> 3 strong showed this morning!!
>
> Pledge of Allegiance
>
> Alll exercises in Cadence unless noted:
>
> Warm up:
>
> –
>
> Side Straddle hops x 15
> –
>
> Imperial Walkers x 15
> –
>
> 3rd Grade exercises x 10
> –
>
> Mountain Climbers x 15
> –
>
> Merkins x 15
>
>
> Moosy to the Tennis 🎾 courts
>
> Suicide to each doubles line X 5 first line x 10 2nd line and × 15 3rd
> line exercises listed below SC.
>
> 1st round 🐻 crawl Bernie back, 2nd lung, Bernie back and 3rd round 🦀
> walk and Bernie back.
>
> –
>
> Round 1 Merkins
> –
>
> Round 2 money humpers
> –
>
> Round 3 Crunchy 🐸
>
>
> Mosey to the shed grab a CMU
>
> First round:
>
> 🔪🐇 to the 1st light pole exercises x 10 IC unless noted
>
> –
>
> Alternating block Merkins
> –
>
> Jack Webb’s x 5
>
> Continue to 2nd light pole with Rifle carry exercises x 10 IC
>
> –
>
> Crunchy 🐸
> –
>
> In and outs
>
> Continue to the back of the end zone with shoulder carry exercises x 10 IC
>
> –
>
> Curls
> –
>
> Overhead press
> –
>
> Shoulder to shoulder
>
>
> Continue to 1st light pole with shoulder carry exercises x 10 IC
>
> –
>
> 👻 🐒 humpers
> –
>
> Block squats
>
> Continue to 2nd light pole with Rifle carry exercises x 10 IC
>
> –
>
> Burpee block jumps OYO
> –
>
> Block Merkins
>
> 🔪🐇 to the end zone exercises x 10 IC
>
> –
>
> Curls
> –
>
> Overhead press
> –
>
> Shoulder to shoulder
>
> Mosey to the Pull-up bars for two sets of
>
> Pull-ups x 10
>
> Overhead press x 10
>
> Block Squats x 30
>
> Mosey back to the flag
>
> –
>
> 10 big boy situps
>
> Qic: @Big DIF
>
> PAX: @FEMA and @hound Dog
>
> COT: Thankfulness of the Men of F3 and the accountability and
> encouragement they bring.
>
> Announcements:
>
> –
>
> #jingle-balls run and #shock-and-thaw run start December 26th and
> January 1st. Details are listed on the channels
> –
>
> Red Friday Workout continue donations for postage are needed to get
> packages sent overseas. See @daisy or if you want to venmo send donations
> to @melissa-leopper
> –
>
> 3rd F study continues this week Friday 0730 every Friday morning at
> the Lowes grocery. Contact @Miyagi or 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.
>
>
> Jed Wiseman (F3 Big DIF)
> E-Mail: F3bigdif@gmail.com
>