0500 Park West Monday Workout 12/6/2021
strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence (IC) unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
Hillbillies x 10
:mountain: Climbers x 10
Wolverine x 10
Mosey to the fence exercises x 10
Bank Robber :Burpees: OYO
Mosey to the Big Hill
Hill suicide exercises x 10 OYO
Set 1:
Star jumps on top
Wolverine :Burpee: at bottom
Set 2:
Iron mikes on top
:burpee: on bottom
Set 3: Bernie up regular down
Merkins on top
:monkey: :camel: IC on bottom
Mosey to the Wall exercises x 10
Whirle-e-:bird: Wall Jump :Burpee: OYO
:bear: crawl
Urkins
Durkins
Dips
Crunchy :frog:
In and outs
Spartin situps
Mosey to the Field of Dreams
:bear: crawl to the popular :deciduous_tree: exercises x 10 IC
Knee Tar Jives
Lt. Dan’s
:monkey: :camel:
Orangutan walk courtesy of @the_soprano
Paddie cake :merkins:
Jack Webb’s
T :octagonal_sign: :merkins:
Burnie to the fence
Crunchy :frog:
In and outs
Flutter kicks
Mosey to the :cinderblocks: grab one and head to the :football: field.
Lineup on the sidelines with your :cinderblocks: :hocho: :rabbit2: to mid
field Exercises x 10 IC unless noted
:cinderblocks: hops
Bonnie :cinderblocks: hops
:ghost: :monkey: :camel:
Sholder to shoulder carry to the Opposite side line.
:cinderblocks: hop :merkin:
Alternating:cinderblocks: :merkin:
Hand release :merkin: SC
Put :cinderblocks: away and head back to the flag.
Qic: @Big DIF
Pax: @the_soprano (Respect), @Prius (Respect), @Bob the Builder, @Boomer,
@Pennsyltucky, @Spot Tail, @Asterisk
COT: Prayers for @the_soprano as he is dealing with difficulties at work.
Gods guidance and direction in the situation.
Announcements:
3rd F study 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.
#wile-e-coyote meets Saturday 0600 for BC. Check out the #wile-e-coyote
channel for details.
The #shock-and-thaw 2022 :man-running: is taking place 0600 starting from
#wile-e-coyote. Look at the #shock-and-thaw channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com