Park West Monday Workout 12/21/2020
2 strong showed this morning!!
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 15
3rd Grade exercises x 10 IC
Mountain Climbers x 10 IC
Merkins x 10 IC
Mosey to the Big Hill
Up the hill 10 :monkey: :camel: IC back down 10 Merkins IC
Repeat
Mosey to the Wall all exercises x 10 IC unless noted
Left then right leg step-ups
Urkins
Durkins
Dips
Crunchy :frog:
In and Outs
Mosey to the field of dreams
Round 1, travel there :bear: crawl, Bernie back Merkins x 10, 15 and 20 at
light pole, popular tree and Head.
Round 2 repeat with lungs and :monkey: :camel:.
Mosey to the :ant: hill suicide Burnie up regular down and x 10 exercise on
each tier SC with Merkins at the bottom
Tier 1 squats
Tier 2 :monkey: :camel:
Tier 3 Iron mikes
Tier 4 :star2: jumps
Mosey to the Pull-up bars
Pull-ups x 10 SC
Merkins x 20 SC
Squats x 30 SC
Repeat x2
Mosey to the flag
Big boy situps x 10 IC
Qic: @Big DIF
Pax: @the_soprano
COT: Prayers for protection as we move into the holiday season. For those
affected by loss, sickness and employment.
Announcements:
Check out the #jingle-balls channel run/ruck starts 0600 at #parkwest on
Saturday 26 December, 2020.
Check out the #shock-and-thaw channel run/ruck starts 0600 at #parkwest on
Saturday 1 January, 2020.
3rd F study meets 0730 every Friday morning at the Lowes grocery. Check out
the #the-hills-3rdf channel for details this week may be off.
Beer summit is back usually a 1700 start time. Check the #beer summit
channel for details.
Check #eastbound-and-down channel for Sundays 0630 this week for Travis
Manion Run or ruck Sullivans Island.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com