Park West 09/16/2020 Q: Big DIF

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Park West Wednesday Workout 9/16/2020

7 strong showed 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
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3rd Grade exercises x 10 IC
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Michael Phillips x 10 IC
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Big boy situps x 15 SC
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Merkins x 15 IC

Mosey to the Fence

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Bank Robber Burpies 10 OYO
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Durkins x 10 IC
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Urkins x 10 IC

Mosey to the Big hill (fleshly Moan BTW)

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Up the hill 10 🌟 🕴SC back down 10 10 Burpies OYO
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Repeat
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Up the hill 10 iron Mike’s SC back down then 10 Monkey humpers IC

Mosey to the trail head

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Jack Webb’s x 5

Mosey to the bench all exercises x 10 IC

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Flutter kicks
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Freedom twists
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Crunchy Frogs

Bear crawl down the ally

Lunges halfway to the cypress tree 🐻 crawl the rest.

Mosey to the Wall all exercises x 10 IC unless noted

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Box Jumps
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Left then right leg step-ups
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Dips
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Urkins
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Durkins
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Freedom twists
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In and Outs

Stopped by stadium wall

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Box Jumps
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In and outs

Grab 2 CMU’S and Mosey to the football field

Farmers carry to the light pole

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Abyss Merkins x 10 IC
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Big boy situps
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Donkey kong’s

Farmers carry to the Next light pole

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Block hop Merkins x 5 IC
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Block Jump Burpies x 10
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Block hops x 10 IC
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Farmers carry to the end then 10 block Jump Burpies OYO

Farmers carry to the back of the end zone then farmers carry to the
opposite end zone and put up CMU’S then mosey to the flag

Qic: @Big DIF

Pax: @The_Soprano (Respect), @TK (Respect), @redryder (Respect), @tugga,
@slush Fund and @f3dirtybird

COT: Prayers for our children as they are returning to School on Monday.

Announcements:

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Friday @f3dirtybird will be leading week 3 IPC
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Week 3 Iron pax challenge link for sign up / submit score:
f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

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Remember to enter your total time by midnight Saturday.

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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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Check #eastbound and down channel for Sundays 0630 this week for Travis
Manion Run or ruck Sullivans Island.

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