Park West Friday Workout 6/12/2020
4 strong showed this morning!! If it ain’t raining we ain’t training!!
Pledge of Allegiance
All exercises IC unless noted below:
Warm up
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Side Straddle hops x 10
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Imperial Walker x 10
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Hillbillies x 10
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Michael Phelps x 10
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Merkins x 10
Mosey to the CMU’S grab 2 and head to the football field.
All CMU exercises are x 10 IC unless noted
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Overhead press
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Shoulder to shoulder
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Curls
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Tricep press
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Bent over rows
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Monkey humpers
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Burpee block Jumps OYO
Farmers carry down to ropped off area and back
Merkins below all x 10 IC
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Abyss Merkins
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Alternating block Merkins
Mosey with on one CMU to the Ant Hill.
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At the bottom Burpee blocks Jumps x 10 OYO
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Tier 1 Curls x 10 IC
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Tier 2 overhead press 20 IC
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Tier 3 Monkey humpers x 30 IC
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Tier 4 in and Outs x 40 IC
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Tier 3 shoulder to shoulder x 30 SC
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Tier 2 curls
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Tier 1 bent over rows
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Sumo Squat lifts (thanks for that one @f3upstate!!)
Mosey to the pull up bars
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10 pull ups
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20 sumo squat lifts
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30Moerkins
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Repeat
Put away CMU’S and Mosey to the flag
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Rosalittas led by @bumble bee
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In and outs led by @howitzer
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Spartan situps led by @f3upstate
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Barter Kicks
Qic: @Big DIF
Pax: @f3upstate, @howitzer and @bumble bee
COT: Continued prayers for @doughboy’s father in law as he continues his
battle with Cancer. Prayers for @miyagi as he is dealing with the loss of
his father. Continued prayers for @tk as he continues recovery from ankle
surgery. Prayers for @f3upstate new 94 year old friend, may he find peace
during an uncertain time.
Announcements:
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3rd F study meets 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.
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Beer summit is back usually a 1700 start time. Check the #beer summit
channel for details.
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Stand by for more information about the start of the tour de Charleston
and July 4th Convergence more to follow in the near future.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com