Park West Friday Workout 6/19/2020
9 strong showed this morning!!
Pledge of Allegiance
Warm up
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Side Straddle hops x 10 IC
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Imperial Walker x 10
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Hillbillies x 10 IC
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Michael Phelps x 10 IC
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Mountain Climbers x 10 IC
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Merkins x 10IC
Mosey to the stadium stairs up and back Merkins x 10 on each staircase 30
total.
Repeat x 2
Mosey to the sidewalk
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Round 1: To the sidewalk Burpee broad Jumps to the island and 10 merkins
then Burpee broad Jumps to the side walk and 10 Burpies
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Round 2: Lungs to the island and 10 Ditty humpers then Lunge to the side
walk and 10 Ditty humpers
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Round 3: From the sidewalk 10 country Frogs x 10 IC then bear crawl to
the island and 10 Flutter Kicks x 10 IC bear crawl to the side walk and 10
In and Outs.
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Mosey to the Big hill
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up the hill 10 Merkins SC back down 10 burpies oyo
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Repeat
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Up the hill 10 iron Mike’s SC back down then 10 dity humpers IC
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Repeat
Mosey to the trail head
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Jack webs x 10
Mosey to the beach all exercises x 10 IC unless noted otherwise:
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County Frogs
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Flutter Kicks
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In and outs
Bear crawl down the alley
Mosey to the football field endzone
Burpee broad Jumps or Lunges to first light post then exercises x 10 IC.
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Merkins
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Hand release Merkins
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Carolina dry docks
Bear crawl to the 2and light pole.
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Ditty humpers
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Iron Mike’s SC
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Squats SC
Burnie to the endzone
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Spartan situps
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Flutter Kicks
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Big boy situps SC
Mosey to the flag
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Merkins led by @astrick
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Ditty Humpers
Extra credit: @f3dirtybird
Qic: @Big DIF
Pax: @Junkyard dawg (Respect), @astrick, @Sherpa (Respect), @howitzer,
@FEMA, @bumblebee @Daisy and @f3dirtybird
COT:Prayers for @doughboy’s father in law fighting 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’s
Mother and a quick recovery. Prayers for the family of Command Sgt. Maj.
(Ret.) Steven C. Krause, of Yorkville, IL. Krause passed away June 16.
Funeral services will be June 21, in Yorkville.
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