0500 #parkwest Friday Workout 10/22/2021
4 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
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Side Straddle hops x 10
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Imperial Walkers x 10
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3rd Grade exercises x 10
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Mountain Climbers 10 IC
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Merkins x 10
Moosy to the :cinderblocks: grab 1 :cinderblocks: Then Mosey to the Pull-up
bars all exercises SC unless noted:
1st Set
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10 Pull-ups
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10 clean and press
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20 :cinderblocks Merkins
2nd Set
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10 Pull-ups sc
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10 block hop Merkins
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20 👻 🐒 🐫
3rd Set
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10 Pull-ups sc
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10 Alternating block Merkins
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20 big boy situps
4th Set
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10 Pull-ups sc
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10 Durkins
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10 block hop :burpee:
Mosey to the 🐜 hill
First set tiers 1 and 2
Mode of transportation to the first and 2nd tier was the 🔪 🐇 exercises on
first and 2nd tier was Merkins Lunges down then big boy situps at the
bottom. The 🐻 crawl was used to get back to the :cinderblocks: then 🔪 🐇
to the 2nd tier.
Second set Tiers 3 and 4
Pick back up with 🐻 crawl to the 3rd tier:cinderblocks: :burpee: x 10 run
down and 10 big boy situps. Bring your :cinderblocks: down with you on the
4th set.
Mosey to the Tire
1st flips down was a pair up at the stump single flip team one team 2 tire
hop Burpees: then rotate until the island
2nd flips back return trip
Team 1 double flips and team 2 Is worlybird :Burpees: x 5 then rotate
Continue back to the start
back to the flag.
Broad jump:burpees: curb to curb then 5 Jack Webb’s.
Qic: @Big DIF
PAX: @beltway, @Pennsyltucky, @spot tail
COT: Prayers for @beltway wife as she recovers from a car accident.
Announcements:
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@Beltway will be leading the Monday Boot Camp.
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Possible CSAUP event in the cumming weeks with a team oriented capture
the 🏳 idea in mind see @Pennsyltucky if you want to help plan (👀 for at
Tuesday, Thursday or Saturday start time to host)
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#wile-e-coyote is meeting tomorrow at 0600 come join in on the fun while
it still has that new AO smell 👃
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3rd F at the Lowes grocery 0730 today. Check out the #the-hills-3rdf
channel for details.
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Beer summit today 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