0500 Park West Monday Workout 10/26/2020
5 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 Walker x 15
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Hillbillies x 10
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3rd grade exercises x 10
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Merkins x 15
Mosey to the Stadium stairs
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10 Burpees
Run up over down stadium stairs
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10 Burpees
Run back
Round 2
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10 Merkins
Run up over down stadium stairs
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10 Merkins
Run back
Mosey to the football field start from side line
🐻 crawl to midfield then burpee broad jumps to the other side line
exercises x 10 IC unless noted
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Merkins
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Jack Webb’s
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Hand release Merkins
Lunges to midfield then Burnie to the other side line
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🐒🐫
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Iron Mike’s
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🐒🐫
🐻 crawl to midfield then burpee broad jumps to the other side line
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In and Outs
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Crunchy 🐸
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Running man
Mosey to the wall All exercises OYO X 10
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Dips
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Durkins
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Urkins
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In and Outs
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Box Jumps oyo
Mosey to the CMU’S Grab 2 CMU’S and head to the back of the end zone
🚜 carry to the Opposite back of end zone
CMU exercises
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Curls
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Overhead press
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Shoulder to shoulder
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Bent over rows
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In and Outs
🚜 carry to the 1st light pole
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Alternating block Merkins
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Abyss Merkins
Put up CMU’S and Mosey to the flag
Qic: @Big DIF
Pax: @ TK (Respect x2), @Slush Fund, @Tugga, @gullah and Tyler Hagen (FNG
Welcome Named Cowboy 🤠)
COT:
Prayers for pax as we start our day and thanks for the pax that push us
each morning.
Announcements:
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Red Friday Workout bring in donations for overseas troops
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3rd F study is 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.
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Blood drive November 21 tentative date more to follow contact @Daisy for
additional details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com