Park West 1/5/2021 QBig DIF

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0530 Park West Tuesday Workout 01/05/2021

16 strong showed this morning!!

Pledge of Allegiance

Alll exercises in Cadence unless noted:

Warm up:

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Merkins x 15
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Mountain Climbers x 15
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In and outs x 15
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Side Straddle hops x 15
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Imperial Walkers x 15
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Hillbillies x 15
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3rd Grade exercises x 10

Moosy to the Shed for some :cinderblocks: CMU’S

Then circle up in the endzone exercises x 10 IC unless noted

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Curls
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Overhead press
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Shoulder to shoulder
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Tricep press
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Bent over rows

🐻 crawl to the first light pole then x 10 Merkins IC 🐻 crawl back

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Block squats
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Block hops
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👻 🐒 🐫

Murder bunny to the first light pole then

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Alternating block Merkins
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Block Merkins
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Jack Webb’s

Continue to 2nd light pole with Rifle carry exercises x 10 IC

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Crunchy 🐸
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In and Outs
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Freedom twists

Continue Rifle carry to back of the end zone

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Repeat Block exercises

Mosey with the block to the 🐜 hill

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Blockees at the bottom X 10 OYO
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Burnie up then Merkins x 10 IC then run down and in and Outs x 10 IC
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🔪 🐇 to the second tier then shoulder to shoulder
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Rifle carry to the third tier then 👻 🐒 🐫 x 10 IC
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Rifle carry to the top then 10 block Jump Burpies OYO

Put the :cinderblocks: away and back to the flag.

10 Burpies OYO

Qic: @Big DIF

PAX: @kid rock (Respect x2), @Herculesx3 (Respect) @Rocketman (Respect) @TK
(Respect), @Miyagi (Respect), @The_Sopran (Respect), @Bobby bouchet, @bob
the builder, @Haole, @oscar, @lemon, @blunderbus, @Bocephus, @drago and
@Slush Fund

COT: Prayers for our Nation, our leaders and decision makers. Give them
wisdom and strength to make the hard decisions.

Announcements:

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Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
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3rd F study is off this week Friday 0730 every Friday morning at the
Lowes grocery. Contact @Miyagi or Check out the #the-hills-3rdf channel for
details.

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Beer summit usually a 1700 start time. Check the #beer summit channel
for details.
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Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck or Run.

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