#parkwest Wednesday Workout 12/4/2019
Solid work by all this morning!!
Pledge of Allegiance
Warm up
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Merkins x 15 IC
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Flutter Kicks x 15 IC
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Michael Phelps x 10 IC
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Side startle hops x 15 IC
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Imperial Walker x 15 IC
Mosey to the tennis courts
First round:
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Burpee Broad Jumps to 1st doubles line 5 Burpee OYO
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Burpee Broad Jumps to last doubles line 5
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Suicide run to each doubles line x 10 Merkins and back
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Run to the first to first doubles line and Bernie back × 10 Merkins at each line.
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Run to second doubles line and Bernie back × 15 Merkins SC at each line.
Second Round:
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Lung to first doubles line × 10 squats IC.
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Continued Lunges to 2nd Doubles line x 15 Monkey humpers IC
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Continued Lunges to 3rd Doubles line x 20 Squats IC.
Third round:
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Run to first doubles line and back × 10 big boy situps SC at first line
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Run to Second doubles line and back × 15 Flutter Kicks IC at each line.
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Run to Third doubles line and back × 15 in and Outs IC.
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Run to last doubles line and back × 15 freedom twists IC.
Mosey to the football field
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Run to the first light post x 10 Merkins IC
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Run to second light post x 10 Iron Mike’s IC
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Run to End zone x 10 Flutter Kicks IronIC
Mosey to the ant hill
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Burnie to the first tier x 10 Merkins IC run back x 5 Burpees OYO.
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Repeat to second and third tier
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Forth tier The @prius aka Jack Web’s x 10
Bear crawl half of the field x 10 Iron Mike’s IC Burnie the rest
Mosey back to the flag
COT: Prayers for patients with Family and work. May God give us the patience when anger rears up in our lives.
Qic: @Big DIF
Pax: @Prius, @Astric @doughboy
Announcements:
December 7 Convergence 0700 @Marion Square
Note: bring an unwrapped toy to the convergence for Windward farms Boys and MUSC Children’s Home
Service Project 1000 – 1200 light decorations Windward farms Boys Home.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif
Nice workout this morning Big Dif!