Park West 11/06/2020 Q: Big DIF

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0500 Park West RED Friday Workout 11/06/2020

6 strong braved the 💨🛌 this morning and got better!!

Pledge of Allegiance

All exercises in Cadence unless noted:

Warm up:

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Side Straddle hops x 14
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Imperial Walker x 15
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Michael Phillips x 10
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3rd grade exercises x 10
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Merkins x 15

Mosey to the Stadium football field

Line up on the back of the end zone

Partner up Follow the leader to mid field one pax Alternating bear crawl
and Merkins x 10 stopping at lite pole then continue to mid field

Exercises x 10 IC

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Merkins
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Flutter kicks
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Spartin situps

Continue Follow the leader with lungs and Monkey humpers x 10.

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Merkins
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T stop Merkins
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Monkey humpers

Burpees broad jumps to the light pole Exercises x 10 IC unless noted

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Crunchy 🐸
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In and Outs
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Big boy situps SC

Burnie to the next light pole

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Merkins
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T-Stop Merkins
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Monkey humpers

Bear crawl to the endzone then mosey to the Track cutout

Merkins x 10 IC

T-Stop Merkins X 10 IC

Jack Webb’s x 5

Mosey to the Pull-up bars

10 Pull-ups

20 Merkins

30 squats

Repeat

Grab CMU’S and head to the football field

Exercises x 10 IC unless noted

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Block hop Merkins
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Alternating block Merkins
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Gost Monkey humpers

Rifle carry to the light

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Clean and Jerk
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Overhead press
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Shoulder to shoulder

Split up partner farmers carry and bear crawl back to the end zone

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Clean and Jerk
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Overhead press
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Shoulder to shoulder

Switch places on farmers carry and bear crawl

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Block hop Merkins
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Alternating block Merkins
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Gost Monkey humpers

Mosey to the Flag

6 minutes with Mary

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Barter kicks @red ryder
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Merkins led by @FEMA
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Moutain Climbers led by @Prius
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RPP led by @ Howletzer

EC: @FEMA, @F3Dirtybird

Qic: @Big DIF

Pax: @red ryder (Respect x 2) @Prius (Respect), @FEMA, @Howletzer,
@F3dirtybird

COT:

Prayers for our leaders as they continue the election process and prayers
for the unity ofour country as we await the results.

Announcements:

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Red Friday Workout bring in donations for overseas troops continue
collecting until Dec 5th.
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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.
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Travis Mannion event Late November out at the Park West Track see
@Howletzer for details.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com