Park West Monday Workout 2/8/2021
2 strong showed this morning!!
Pledge of Allegiance
Warm up
Side Straddle hops x 15 IC
Imperial Walker x 10 IC
3rd Grade exercises x 10 IC
Mountain Climbers x 10 IC
Merkins x 10 IC
At the Fence:
Bank Robber Burpies x 10 oyo
Mosey to the Jr. Hill
Backwards bear crawl up 10 Merkins
Forward bear crawl down 10 Merkins
Mosey to the Big Hill
Up the hill 10 🌟 jumps back down 10 Burpies OYO
Repeat
Up the hill 10 🐒 🐫 SC back down 10 10 Merkins OYO
Repeat
Mosey to the trail head exercises x 10 IC unless noted
Merkins x 10 IC
Mosey to the Bench
Flutter kicks x 20 IC
Lung down the ally and continue to the cypress tree.
Mosey to the Wall all exercises x 10 IC unless noted
Box Jumps
Left then right leg step-ups
Urkins
Durkins
Dips
Crunchy :🐸
Freedom twists
In and outs
Mosey to the field of dreams
:bear: crawl to the first light pole
Merkins
🐒 🐫
lunge to the Head
Merkins
: 🐒 🐫
Burpees broad jumps to the Dugout
Merkins
: 🐒 🐫 :
Lunges to the fence
Mosey to the :🐜 hill
Suicide up with Merkins on each tier Burpees at the bottom total
40 Merkins and 40 Burpees
Mosey to the Pull-up bars
Pull-ups x 10 SC
Mosey to the flag
Qic: @Big DIF
Pax: @Tugga
COT: Prayers for @Prius as he continues to recover from a broken toe.
Announcements:
Check out the #a-walk-in-the-park channel for details on the CSAUP event
on Saturday 13 February 2021.
Check out double down ruck for Travis Manion foundation starts 0900
Details of the event and the items needed for donation are in the link
below:
www.travismanion.org/events/operation-legacy/february-2021-charleston-sc/
3rd F study meets 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.
Sunday Run/Ruck 0600 on Sullivans Island near Fort Moultrie Check
#eastbound-and-down channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com