Park West 1/12/2021 Q: Big DIF

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0530 Park West Tuesday Workout 1/12/2021

6 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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Hillbillies x 10
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Mountain Climbers x 10
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Merkins x 15

Moosy to the :cinderblocks: grab one CMU and carry to the 🐜 hill all
exercises IC Unless noted:

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Blockees x 10 OYO at the bottom
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Rifle carry up then Overhead press x 10
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Rifle carry up then shoulder to shoulder x 10
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Rifle carry up then Overhead press x 10
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Rifle carry up then shoulder to shoulder x 10
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Shoulder carry down x 10 crunchy 🐸
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Shoulder carry down x 10 freedom twists
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Sholder carry down x 10 in and outs

10 blockees OYO at the bottom

Repeat up and down with 🔪 🐇 up shoulder carry down

On the up:

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👻 🐒 🐫 x 10
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block hops x 10
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Alternating block Merkins
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👻 🐒 🐫 x 10

On the down:

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Curls x 10
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Thrusters x 10 OYO
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Kettle bell swings x 10

Mosey to the Pull-up bars

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10 pull-ups
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20 Merkins
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30 squats
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Repeat

line up on back of the end zone

🐻 crawl to the 1st light pole

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Merkins x 10
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Lunge back
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10 block hop Burpees
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Burpees broad jumps to the light pole
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10 🐒 🐫
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Lunge back 10 Iron mikesput away the :cinderblocks:

Mosey to the flag:

10 Burpees oyo

20 Merkins IC Led by @rocketman

15 LBC’s leb by @Slush Fund

Qic: @Big DIF

PAX: @kid rock (Respect x2), @Rocketman (Respect), @haolie, @blunderbus and
@Slush Fund

COT: Prayers for @tugga and @Howletzer and their familes as they are
battling the COVID-19 virus. For our Service Men and Women set to handle
the Civil unrest.

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