0500 Park West Wednesday Workout 03/24/2021
7 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
Grab a : cinderblocks: Then line up on the exercises x 15 IC unless noted
Overhead press
Shoulder to shoulder
Curls
Clean and press
Rifle carry to midfield then exercises x 10 IC unless noted:
Merkin hops
Block Merkins
Crunchy :frog:
Rifel carry to the sideline continue block exercises x 15 IC
Overhead press
Shoulder to shoulder
Curls
Clean and press
Mosey to the Pull-up bars
10 Pull-ups
20 Merkins
30 squats
Repeat x 2
Moosy to the :ant: hill for some tiered exercises
Backwards run aka “Bernie” up to each Tier 10 Burpees SC oyo all 4 Tiers 40
total
Regular Mosey down :monkey: :camel: x 10 sc on each tier and the bottom 40
total.
Grab a : cinderblocks: Then line up on the exercises x 10 IC unless noted
Overhead press
Shoulder to shoulder
Curls
Clean and press
:hocho: :rabbit: to midfield then exercises x 10 IC unless noted:
Big boy situps
In and outs
Crunchy :frog:
:hocho: :rabbit: to the sideline continue block exercises x 15 IC
Overhead press
Shoulder to shoulder
Curls
Clean and press
Goblet squats to midfield
Burpees block jumps x 10 oyo
Put the :cinderblocks: away and back to the flag.
Qic: @Big DIF
PAX: @Bob the Builder, @Slush Fund, @bocephus, @hoale, @Pennsyltucky, and
@Beltway
COT: Prayers for @Bob the Builder and @Slush Fund Welcomeing new family
members.
Announcements:
3rd F study is off this week Friday 0730 every Friday morning at the Lowes
grocery. Check out the #the-hills-3rdf channel for details.
Beer summit usually a 1700 start time. Check the #beer-summit channel for
details. Thursday summit at DI
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com