#Parkwest 12/23/2019 Q Big DIF

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Park West Saturday Workout 12/23/2019

If it ain’t raining we ain’t training!!

Pledge of Allegiance

Warm up

  • Side startle hops x 45IC

  • Imperial Walker x 15 IC

  • Hillbillies x 15 IC

  • Merkins x 15 IC

Mosey to the Big hill

  • Up the hill x 10 Monkey humpers IC

  • Down the hill x 10 Burpies OYO

  • Up the hill Gorilla Humpers x 10 IC

  • Down the hill David Lee Routh Burpies x 10 IC

Mosey to the Wall

  • Box Jumps x 10 oyo

  • Left then right leg step-ups x 10 IC

  • In and Outs x 10 IC with Jazz Hands (JH)

  • Freedom twists x 10 IC

  • Dips x 10 IC

  • Durkins x 10 IC

Mosey to the field of dreams

  • Lunges to the oak tree then 10 Monkey humpers IC

  • Bear crawl to the end of the head 10 Merkins IC

  • Duck Walk to the fence

Mosey to the CMU’S

  • Farmers carry to the Stop Sign then Dips × 10 IC

  • Farmers carry back then Abyss Merkins x 10 IC

  • Repeat farmers carry down and back

Put away CMU’S

Mosey to the Pull-up bars exercises OYO SC

  • Pull-ups x 10

  • Merkins x 20

  • Squats x 30

Mosey to the 🐜hill

Sprint to the top then 10 Merkins SC

Birthday Coca-cola’s in celebration of the day.

Impressive puddle slide by @Daisy

Then mosey back to the flag for COT

COT: Prayers for Lewis family as they are dealing with an incurable illness. Thanks for F3 brothers that show up in the pouring down rain moments of life.

Qic: @Big DIF

Pax: @Prius, @Tugga, @Daisy, @Doughboy, FEMA and @Red_Ryder

Announcements

First Annual Shack &Thaw Run!! The event is to start New Year’s day!! The first leg will be approximately 4.8 miles 0530 start @ 9:00ish min miles puts pax to Lang Middle school around 0615. Boot camp 15 minutes. 0630 Continuing 5.7 miles to the IOP via the counter to the beach for 0725 bootcamp #2 15 minutes then 0740 finishing 3.7 miles to station 21 to finish 0815 with a (modify as you need to polar plung. Note: Much like the Clemson Football Team I suggest we go all in on this one just saying!! who else is in for this Completely Stupid And Utterly Pointless (CSAUP) (14 miles of opportunities modify as required).

Windward farms Boys home service day 11 January 2019 from 1000 till 1400.

F3Charleston Oyster Roast will be held on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd, Johns Island, SC 29455. Make some time to get out and drink some coca-cola’s with your F3 Brothers and suck down some oysters while raising money for a charitable cause.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif