Park West Saturday morning Workout 2/8/2020
11 strong showed this morning
Pledge of Allegiance
Warm up
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Side Straddle hops x 15 IC –
Imperial Walker x 15 –
Hillbillies x 15 IC –
Mountain Climbers x 15 IC –
Merkins x 15 IC
Mosey with CMU’S to the Big hill
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10 Burpies at the top OYO –
10 Monkey humpers IC bottom –
10 Merkins IC at the top –
10 Gorilla humpers IC at the bottom –
Carolina dry docks x 10 IC at the top –
Star jumps at the bottom x 10 oyo
Mosey to the path
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Prius x 5 SC –
Barter Kicks –
Lunges to the tree –
Merkins x 10 IC –
Bear crawl led by Barrel Chest
Mosey to the wall
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Wall Jumps x 10 oyo –
Step-ups x 10 left then right –
Urkins x 10 IC –
Durkins x 10 IC –
Dips x 10 IC
Mosey to the field
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Burpie broad Jumps to the Popular tree. –
Merkins x 10 IC –
Crab crawl to the dugout –
Iron Mike’s x 10 IC –
Bernie to the fence
Mosey to the ant hill
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10 burpies at the bottom oyo –
Tier 1 Merkins x 10 IC –
Tier 2 Merkins x 20 IC –
Tier 3 Squats x 30 SC –
Tier 4 x Monkey humpers x 40 SC
Mosey to the Pull-up bars
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Pull-ups x 10 –
Merkins x 20
Grab 2 block and mosey to the parking
Farmers carry across the lot
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Dips x 10 IC –
Abyss Merkins x 10 IC
Farmers carry back CMU exercises x 10 IC
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Soul Trains –
Curls –
Overhead press –
Shoulder to shoulder
Farmers carry across the lot
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Gost Gorilla humpers x 10 IC –
In and Outs x 10 IC
Farmers carry back CMU exercises x 10 IC
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Curls –
Overhead press –
Shoulder to shoulder
Put away CMU’S
Mosey to the flag
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10 Bank Robber Burpies OYO
COT: Prayers For @Miyagi as he is battling Diverticulitis prayers for healing as he recovers from surgery. Prayers for @Doughboys father in law as he is starting treatment for cancer.
Qic: @Big Dif
Pax: @doughboy, @tugga, @Barrel Chest (2.0) @prius, @Red_Ryder, @TK, @LFD, @Rocketman, @junkyard dog, @FEMA
Extra credit: @Big DIF
Announcements:
3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently reading Forgotten God By Francis Chan. Reach out to Tugga for additional information.
F3 Charleston 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.
F3 Hike more to come initially scheduled for the weekend after Easter. More to come POC’s @LFD and @The_Soprano.
March 14 Convergence at indigo rebellion.
Jed Wiseman (F3 Big DIF) E-Mail: F3bigdif@gmail.com