Park West CoQ Saturday Workout 6/13/2020
13 strong showed this morning!!
Pledge of Allegiance
All exercises IC x 10 to 25 unless noted below:
@Daisy started the pain train
Warmup:
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SSH ICx25
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Squat ICx10
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Squat Jacks ICx25
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Good Morning SCx10
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RedBull Smurf Jacks ICx25
Round 1
Mosey to Benches in front of gym. Count off by 2 if we have a large
crowd. 1’s on the bench for elevated Reverse Pickle Pounders ICx10 both
legs —and then isolate each leg. Alternate with 2’s for rest. 2’s circle
at the circle and Monkey Hump until 1’s are done.
Round 2
Mosey to Track Cutout. Reverse Catch Me if you Can. 1’s Bernie while 2’s
Static Lunge 10x both sides. Rinse and Repeat. Reset at 200M line or
closest line.
Repeat with Side Lunge or Willie Mays 20x. Rinse and Repeat. If time
allows Sprint 100M between resets. PAX finish early plank to the side
until everyone is done.
Mosey to the field
Group 1 controlled descends x 10
Group 2 AMRAP Monkey humpers then switch
Circle up Exercises x 10 to 15 IC
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Side leg crunches
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Dirty dogs
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Monkey humpers
@Big DIF took over with a Mosey to the Ant Hill.
Set one:
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Burpies suicide 10 oyo at the bottom and 10 at each tier 80 total
Burpies
Set 2
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At the bottom Burpee x 10 OYO
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Tier 1 Merkins x 10 SC
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Tier 2 Carolina dry docks x 10 SC
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Tier 3 Hand release Merkins x 10 IC
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Tier 4 iron Mike’s x 10 IC
Mosey to the CMU’S grab 1 and circle up.
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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Alternating block Merkins
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In and outs
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Crunchy frogs
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Overhead press
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Curls
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Bent over rows
Put away CMU’S and Mosey to the flag
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@Barter Kicks led by @Tugga and Barrel Chest!!!
Extra credit: @F3dirtybird
CoQic: @Daisy, @Big DIF
Pax: @f3upstate, @f3dirtybird, @LFD, @Doughboy, @bumble bee,
@The_Soprano(Respect), @red_ryder (Respect), @junkyard dawg (Respect),
@FEMA, @Tugga, Barrel Chest (2.0)
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.
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