#parkwest 2/26/2020 Q: Big DIF

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#parkwest Wednesday Workout 2/26/2020

Solid work by all this morning!!

Pledge of Allegiance

Warm up

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Side straddle hops x 15 IC
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Imperial Walker x 15 IC
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3rd grade exercises x 15 IC
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Stretch and hold right then left
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Merkins x 15 IC

Mosey to the Tennis courts

First round:

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Burpee broad Jumps to the first doubles line and Bernie back × 10
Merkins SC at each line.
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Burpee broad Jumps to the second doubles line and Bernie back × 15
Merkins SC at each line.
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Burpee broad Jumps to the third doubles line and Burnie back × 20
Merkins SC at each line.

Second Round:

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Lunges to the first doubles line and Burnie back × 10 Monkey humpers
IC at each line.
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Repeat at line 2 and 3 x 15 IC and x 20 IC.

Third round:

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Run to first doubles line and back × 10 Big boy situps SC at each line.
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Repeat at line 2 and 3 x 15 SC and x 20 SC

Mosey to the CMU’S

Grab 1 CMU and head to the Football field

Line up on the endzone

CMU exercises x 10 IC

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Curls
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Overhead press
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Soul Train
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Shoulder to shoulder

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Carry block to the first light post then Burpee block Jumps x 10 OYO
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Carry block to the second light pole then Alternating block Merkins x 10
IC
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Carry block to the end zone then durkins x 10 IC.

Repeat CMU exercises

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Carry block to the to the first light post then in and outs x 10 IC
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Carry block to the second light post then spartan situps x 10 IC

Mosey to the Pull-up bars

2 sets of 10 pull ups, 1P Burpies x 10 and 20 Merkins SC

Put away CMU’S

Mosey back to the flag

COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic
and Stomach cancer.

Qic: @Big DIF

Pax: @doughboy, @howitzer, @bumble bee, @tugga and @f3dirtybird

Extra credit: @f3dirtybird

Announcements:

3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently
reading chapter 6 of Forgotten God By Francis Chan. Reach out to Tugga for
additional information.

F3 Hike more to come initially scheduled for 17-19 April. 6 HC’s who will
be next… POC’s @LFD and @The_Soprano.

March 14 Convergence at indigo.rebellion.Link below:
f3holycity.com/events/f3charleston-1st-quarter-convergence-indigo-rebellion/

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com