Park West 10/23/2021 Q: Big DIF

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0700 Park West Saturday Workout 10/23/2021

7 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 Walker x 10
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Hillbillies x 10
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⛰ Climbers x 10
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Merkins x 10

Mosey to the fence exercises x 10 IC

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Urkins
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Durkins
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Dips

Mosey to the Jr. Hill. Burnie up then :burpee: x 5 OYO Regular down then
:Merkin: x 5

Repeat

Mosey to the Curb

Lunges to the island exercises x 10 IC

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Iron mikes
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Squats
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🚆

🐻 crawl to the curb then

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Crunchy 🐸
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In and outs
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Big boy situps

Mosey to the Big Hill

Hill suicide exercises x 5 OYO

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iron mikes
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:Merkins: at bottom

Repeat

Mosey to the trail head

Jack Webb’s x 5

Mosey to the benchs Exercises x 10 IC unless noted

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🐒 🐫
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Calf raises x 10 SC
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Single leg squats right x 5 IC Then left x 5 IC

Bear crawl by 2’s down the ally

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Lunges to the piling
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Sprintvto the cypress tree

Mosey to the Wall exercises x 10

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Wall Jumps OYO
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Step ups right then left leg
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👻 🐒 🐫
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Urkins
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Durkins
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Dips
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In and outs
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Freedom twists

Mosey to the field of dreams

:burpee: broad jumps to the popular 🌳

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:Merkins:
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T 🛑 :Merkins:

Lunges to the head

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Iron mikes
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Money humpers

Burnie to the fence

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Mosey to the curb the Calf raises

Mosey to the :cinderblocks: grab one Mosey to the parking lot

Rifle carry to the cross walk exercises x 10

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Whirl-e-bird :burpee: OYO
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Abyss Merkins IC

Rifle carry to the Create Myrtle 🌳

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👻 🐒 🐫
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Block hops

Rifel carry back block exercises x 10 IC listed below

Curls

Overhead press

Shoulder to shoulder

Clean and press

Put the:cinderblocks away then Mosey to the flag.

Qic: @Big DIF

Pax: @Prius (Respect), @Miyagi (Respect), @Red_Ryder (Respect), @tugga,
@FEMA, Jason Boyd FNG named @lone star Welcome!!

COT:

Continued Prayers for @Miyagi’s friend Storm as he continues recovery from
COVID-19. Prayers for @Tugga’s friend Jill as She recovers from COVID-19.

Announcements:

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@Haolie will be leading us on Tuesday 0530 boot camp.
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Greenway Gitty-up comming in November date TBD
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December convergence I am assuming it will be December 4th but will
verify with @daisy and update.
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3rd F study friday 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.

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Beer summit is back 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