0530 wiskey Alpha Tuesday Workout 03/30/2021
18 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
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Side Straddle hops x 15
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Imperial Walkers x 15
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3rd Grade exercises x 10
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Mountain Climbers x 15
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Merkins x 15
Grab a : cinderblocks: Then line up on the soccer field exercises x 15 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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Clean and press
Rifle carry to midfield then exercises x 10 IC unless noted:
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Merkin hops
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Alternating block Merkins
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Jack Webb’s
Rifel carry to the sideline continue block exercises x 15 IC
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Overhead press
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Shoulder to shoulder
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Curls
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Clean and press
Rifle carry midfield then exercises x 10 IC unless noted:
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Trains
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Iron Mikes
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🐒 🐫
Rifel carry to the Pull-up bars
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10 Pull-ups
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20 Merkins
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30 squats
Repeat x 2
Moosy to the basket ball court for some exercises
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Burpees broad jumps to half court 10 Burpees Burnie back 10 Burpees
continue Burpee broad jumps full court 10 Burpees then Burnie back 10
Burpees
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All together Lungs down to mid-court x 10 Crunchy 🐸 Reverse Lunges back
in and outs x 10.
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Sprint full court x 2
Put the :cinderblocks: away and back to the flag.
Qic: @Big DIF
PAX: @lizards thicket, @lazy boy, @michel Bolton, @beefcake, @uber,
@huggies, @credit check, @Ekersley, @anchors away (Respect), Echo Freck
(Respect), @C3P0, @bandit, @butterfingers, @mudslide, @Chernobyl, @TardyB,
and @OG
COT: Thankfulness for F3 brothers that hold us accountable and show up in
the gloom each morning to encourage one another.
Announcements:
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Laces out run tomorrow 0500
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VQ at #delta echo 0500 start time
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com