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#park west 5/25/2020 Q Big DIF

Park West Memorial Day Workout 5/25/2020 12 strong showed this morning!! Pledge of Allegiance Warm up – Side Straddle hops x 15 IC – Imperial Walker x 15 – Hillbillies …

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Swamp Angel, 5/19/20, Faulkner

QIC: Faulkner PAX: 13 – Faulkner, Urban, Pee Dee, Misdemeanor, Tilla, Chuck, Red Tide, Vila, Diopter, Miter, Jibe, SOA, Snipped ___________________ Warm-up: 30 SSH IC 20 Imperial Walkers 20 Grass …

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Indigo Rebellion 5-16-20 QIC: @Pile driver

Indigo Rebellion, May 16, 2020, Pile Driver*QIC:* @Pile Driver *PAX:* @linedrive, @Ray Finkle @Hawkeye, @Covered Dish, @Toxic, @Slippers,@Dave_Ramsey, @Regulator, @Pile Driver, @Cardinal Law @Rat , @Capt Ron @Scrum @Hawkeye @warrior …

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5/15/20 The Hills of Parkwest

PAX: @howitzer @Bumble Bee @Prius @Tugga @doughboy Q: @daisy The Pledge of Allegiance. RED Friday Warmup: Mosey The Thang: After Mosey, SSH ICx50, Mosey, Flutter Kicks ICx50, Mosey, Imperial Walkers …

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Indigo Rebellion, May 14, 2020, Swinger

*QIC:* @swinger *PAX:* @Also Ryan, @hawkeye, @covered dish, @toxic, @Rockey, @Slippers, @Dave_Ramsey, @regulator (FNG), @hatchet, @Pile Driver, @blade, @swinger Missed you guys: @glowpop, @ducktales, @Papa, others… __________________ *Warm-up:* 25x Burpees …

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parkwest Thursday Workout 5/14/2020 All exercises unless noted are In Cadence (IC) or On Your Own (OYO) unless noted otherwise. Warm up – Side straddle hops x 15 IC – Imperial Walker x 15 IC – 3rd grade exercises x 15 IC – Mountain Climbers x 15 IC – Merkins x 15 IC Mosey to the CMU pile pick out two then mosey to the parking lot: Lap1 Farmers carry to the three islands then exercises listed below Island 1 – Burpies x 5 then 10 abyss Merkins then 5 Burpies Island 2 – Burpee block Jumps x 10 Island 3 10 Abyss Merkins – Lap2 Farmers ers carry to the three islands then exercises listed below: Island 1 – Iron Mike’s x 5 IC Monkey humpers x 10 IC Iron Mike’s x 5 IC Island 2 – Squats x 5 IC Monkey humpers x 10 IC Squats x 5 IC Island 3 10 block hops OYO Lap 3 Farmers carry to the three islands then CMU exercises listed below x 10 IC CMU exercise. – Curls – Overhead press – Shoulder to shoulder – Tricep press – Bent over rows Lap 4 Farmers carry to the three islands then exercises listed below Island 1 – Dips x 10 IC – Abyss Merkins x 5 IC Island 2 – Burpee block Jumps x 20 Island 3 – 10 blockies Farmers carry to put away the CMU’S 6 Minutes of Mary – Rope Climbs – Spartan situps @miyagi – Big boy situps @f3upstate – Freddie Mercury’s @Daisy COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic cancer. Prayers for @miyagi as he is going to be reevaluating a possible reversal of the resection. Qic: Big DIF Pax: @f3upstate, @Daisy and @miyagi Announcements: – @0530 RED Friday on the Cairo field with @daisy will be Bringing the pain 🚄. – 3rd F study meets 0730 every Friday morning go to the

the_hills_3rdF channel more info – Beer summit is back at the Mellow mushroom 🍄 usually a 1700 start time Jed Wiseman (F3 Big DIF) E-Mail: F3bigdif@gmail.com

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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 …