Park West 11/23/2020

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0530 Park West Monday Workout 11/23/2020

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

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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3rd grade exercises x 10
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@Whiz situps x 10
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Mountain Climbers x 10
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Merkins x 15

Mosey to the Stadium stairs

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10 Merkins

Run up over down stadium stairs

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10 Merkins

Run back

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10 Merkins

Round 2

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10 🐒 humpers IC

Run up over down stadium stairs

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10 🐒 humpers IC

Run back

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10 🐒 humpers IC

Mosey to the football field start from back of end zone

🐻 crawl to First light pole exercises x 10 IC unless noted

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Merkins
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Jack Webb’s SC
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Hand release Merkins

Burpee broad jumps to the 2nd light pole

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Running man
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Crunchy 🐸
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In and outs

Lunges to midfield then Burnie to the other side line

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Gorilla 🐫
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@Rocketman 180° launch land repeat SC
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Iron Mike’s

Mosey to the Pull-up bars all SC

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10 Pull-ups
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20 Merkins
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30 @Rocketman 180° or standard launch land repeats

Mosey to the CMU’S Grab CMU and head to the missing 🌳

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Curls
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Single Overhead press right then left then right x 5 each arm
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Tricep press
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Shoulder to shoulder

Rifle carry to the light pole exercises x 10 below

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Crunchy 🐸
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In and outs
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Freedom twists

Rifle carry to the 2nd light pole exercises x 10 IC unless noted below.

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Block hops
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Iron mikes
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Block jumps SC

Rifle carry then CMU exercises below

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Curls
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Single Overhead press right then left then right x 5 each arm
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Tricep press
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Shoulder to shoulder

Put up CMU’S and Mosey to the flag

Qic: @Big DIF

Pax: @The_Sopran (Respect), @Slush Fund, @Tugga, @LFD and @Bocephus.

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 final
collection by 4 December, 2020.
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3rd F study is canceled this week and will resume next week 0730 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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#shock-and-thaw run check out the channel for details.

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