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5/13/20 The Hills of Parkwest

AO: The Hills of Parkwest PAX: @f3dirtybird @Big DIF @doughboy @Prius @Bumble Bee @tk @Tugga Q: @daisy Warmup: Ray Lewis, Trunk Rotations, Imperial Walkers, Low Slow Squat, Mericans ICx10 The …

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Park West Saturday 🥾 Camp 5/9/2020 18 strong showed this morning Pledge of Allegiance Warm up – Side Straddle hops x 20 IC – Imperial Walker x 15 – 3rd grade exercises – Mountain Climbers x 15 IC – Merkins x 15 IC Mosey to the Parking lot First set: arms – Sprint to the first tree cluster x 10 Merkins then sprint back x 10 Merkins – Sprint to the second tree cluster x 15 Merkins then sprint back x 15 Merkins – Sprint to the third tree cluster x 20 Merkins then sprint back x 20 Merkins Second set Legs – Lung to the first tree cluster x 10 Monkey humpers then backwards lung back x 10 Monkey humpers. – Lung to the second tree cluster x 15 Monkey humpers then backwards lung back x 15 Monkey humpers. – Lung to the third tree cluster x 20 Monkey humpers then backwards lung back x 20 Monkey humpers Third set Core – Burpee broad Jumps or broad Jumps to the first tree cluster x 10 in and Outs then Burnie back x 10 in and Outs. – Burpee broad Jumps or broad Jumps to the second tree cluster x 15 in and Outs then Burnie back x 15 in and Outs. – Burpee broad Jumps or broad Jumps to the third tree cluster x 20 in and Outs then Burnie back x 20 in and Outs @Daisy Continued the Pain 🚄 Break into three groups then carry the block to the first clump of trees. Drop the block the pax do Merkins while each pax retrieves their block – Repeat with squats Serpentine the parking lot with karoke and the exercises listed below at each cluster of trees – First cluster 5 Burpees – Second cluster 10 Merkins – Third Cluster 10 Flutter Kicks – Forth cluster 5 burpees Continue karaoke down each row until serpentine is completed COT: Praise for @miyagi’s return and prayers for his friend battling cancer. Prayers for the Seacost Pastor’s family that is grieving his loss. Continued Prayers for @doughboy’s farther in law as he goes through cancer treatments. CO-Qic: @Daisy, @Big DIF Pax: @FEMA, @tugga, @kidrock (Respect), @LFD, @f3dirtybird, Captain American (2.0), FNG named Flash (2.0), @f3upstate, get to the Chopper (2.0), @howitzer, Thing 2 (2.0), @miyagi, @junkyard_dawg (Respect), @doughboy, @red_ryder (Respect) and @bumble bee Extra credit: @f3dirtybird Announcements: – Tomorrow is the 6th anniversary of

parkwest. With Sunday being Mother’s day we will Celebrate this Monday morning @0530 on the Cairo field with @LFD Bringing the pain 🚄. – 3rd F study meets 0730 every …

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parkwest Monday Workout 5/4/2020 at laurel hill football fields All exercises unless noted are In Cadence (IC) Warm up – Side straddle hops x 15 IC – Imperial Walker x 15 IC – Mountain Climbers x 15 IC – Merkins x 15 IC Mosey to the Football Field First round: – lungs to the first light post then Monkey humpers x 10 – Bear crawl to the second light post and Merkins x 10 IC – Burpie broad Jumps to the endzone then 10 Burpies OYO Mosey to the CMU pile pick out two all exercises after farmers carry x 10 IC unless noted Lap1 – Farmers carry to the first post then Abyss Merkins. – Farmers carry to second light post iron Mike’s – Farmers carry to the endzone big boy situps Lap2 – Farmers carry to the first post then Burpie block Jumps – Farmers carry to the second light post then block Jumps – Farmers carry to the endzone then in and outs. Lap 3 – Farmers carry to the endzone then CMU exercises listed below x 10 IC CMU exercise. – Curls – Overhead press – Bent over rows – Shoulder to shoulder – Burpie block Jumps OYO – Gost Monkey humpers – Tricep press – Repeat 6 Minutes of Mary – Big boy situps @doughboy – Freddie Mercury’s @Tugga – Spartan situps – Barter Kicks COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic and Stomach cancer. Prayers for @Tugga’s son Sully as he is preparing for entrance to the Coast guard Academy specifically for the arrival of his passport. Qic: @Big DIF Pax: @doughboy and @Tugga Announcements: 3rd F study meeting Fridays starting at 0730 check out the

the-hills-3rd-f for more details. Beer summit starting at 1700 aka 5:00 PM ish check out the #virtual-beer-summit channel for details The location of the AO that we got better at …

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parkwest Monday Workout 5/4/2020 at laurel hill football field. All exercises unless noted are In Cadence (IC) Warm up – Side straddle hops x 15 IC – Imperial Walker x 15 IC – Mountain Climbers x 15 IC – Merkins x 15 IC Mosey to the Football Field First round: – lungs to the first light post then Monkey humpers x 10 – Bear crawl to the second light post and Merkins x 10 IC – Burpie broad Jumps to the endzone then 10 Burpies OYO Mosey to the CMU pile pick out two all exercises after farmers carry x 10 IC unless noted Lap1 – Farmers carry to the first post then Abyss Merkins. – Farmers carry to second light post iron Mike’s – Farmers carry to the endzone big boy situps Lap2 – Farmers carry to the first post then Burpie block Jumps – Farmers carry to the second light post then block Jumps – Farmers carry to the endzone then in and outs. Lap 3 – Farmers carry to the endzone then CMU exercises listed below x 10 IC CMU exercise. – Curls – Overhead press – Bent over rows – Shoulder to shoulder – Burpie block Jumps OYO – Gost Monkey humpers – Tricep press – Repeat 6 Minutes of Mary – Big boy situps @doughboy – Freddie Mercury’s @Tugga – Spartan situps – Barter Kicks COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic and Stomach cancer. Prayers for @Tugga’s son Sully as he is preparing for entrance to the Coast guard Academy specifically for the arrival of his passport. Qic: Big DIF Pax: @doughboy and @Tugga Announcements: 3rd F study meeting Fridays starting at 0730 check out the

the-hills-3rd-f for more details. Beer summit starting at 1700 aka 5:00 PM ish check out the #virtual-beer-summit channel for details The location of the AO that we got better at …

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parkwest Wednesday Workout 5/4/2020 at laurel hill football fields All exercises unless noted are In Cadence (IC) Warm up – Side straddle hops x 15 IC – Imperial Walker x 15 IC – Mountain Climbers x 15 IC – Merkins x 15 IC Mosey to the Football Field First round: – lungs to the first light post then Monkey humpers x 10 – Bear crawl to the second light post and Merkins x 10 IC – Burpie broad Jumps to the endzone then 10 Burpies OYO Mosey to the CMU pile pick out two all exercises after farmers carry x 10 IC unless noted Lap1 – Farmers carry to the first post then Abyss Merkins. – Farmers carry to second light post iron Mike’s – Farmers carry to the endzone big boy situps Lap2 – Farmers carry to the first post then Burpie block Jumps – Farmers carry to the second light post then block Jumps – Farmers carry to the endzone then in and outs. Lap 3 – Farmers carry to the endzone then CMU exercises listed below x 10 IC CMU exercise. – Curls – Overhead press – Bent over rows – Shoulder to shoulder – Burpie block Jumps OYO – Gost Monkey humpers – Tricep press – Repeat 6 Minutes of Mary – Big boy situps @doughboy – Freddie Mercury’s @Tugga – Spartan situps – Barter Kicks COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic and Stomach cancer. Prayers for @Tugga’s son Sully as he is preparing for entrance to the Coast guard Academy specifically for the arrival of his passport. Qic: @Big DIF Pax: @doughboy and @Tugga Announcements: 3rd F study meeting Fridays starting at 0730 check out the

the-hills-3rd-f for more details. Beer summit starting at 1700 aka 5:00 PM ish check out the #virtual-beer-summit channel for details The location of the AO that we got better at …

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#park west 5/1/2020 Vir-Q Big DIF

Vir-Q Red Friday Workout 5/1/2020 Pledge of Allegiance!! All exercises unless noted are Modified Single Count (MSC) or On Your Own (OYO) Warm up – Side straddle hops x 30 …

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#parkwest Vir-Q 4/30/2020 Big DIF

Vir-Q Thursday Workout 4/30/2020 Pledge of Allegiance!! All exercises unless noted are Modified Single Count (MSC) or On Your Own (OYO) Warm up – Side straddle hops x 30 – …

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#parkwest Vir-Q 4/29/2020 Vir-Q Big DIF

#Park West Vir-Q Hump day Workout 4/29/2020!!! 4 strong This Virtual Zoom Gloom!! Pledge of Allegiance!! All exercises modified single count unless specified otherwise Warm up – Side straddle hops …