0530 Park West Friday Workout 12/17/2021
4 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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⛰ Climbers x 10
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:Merkin: x 10
Mosey to the fence exercises
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🏦 🏴☠️ :Burpees: x 10 OYO
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🏦 🏴☠️ :Burpees: Blair x 5 OYO
Mosey to the Jr. Hill. Burnie up :burpee: x 10 Regular down x 10 Iron mikes
SC
Repeat
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
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Iron mikes
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:Burpee: at bottom
Repeat
Mosey to the Wall exercises x 10
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Wall Jump :Burpee: big Boys situps OYO
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Crunchy 🐸
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In and outs
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Big boy situps
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Urkins
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Durkins
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Dips
Mosey to the 🏈 field with :cinderblocks: line up on the sideline
🔪 🐇 to midfield exercises x 10 below
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:burpee: :cinderblocks: Blairs
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Crunchy 🐸
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In and outs
Should to shoulder walk to the Opposite Sideline
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:Burpee: :cinderblocks: 🕴
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Alternating :cinderblocks: :merkin:
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:cinderblocks: hop :merkin:
🔪 🐇 to midfield exercises x 10
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Curls
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Overhead press
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Shoulder to shoulder
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Clean and press
🔪 🐇 to the sideline exercises x 10
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:cinderblocks: 🕴 Blairs
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👻 🐒 🐫 x 20 IC
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Lt. Dans
Put the :cinderblocks: away Mosey to the flag
Qic: @Big DIF
Pax: @Spot Tail, @bob the builder, @Pennsyltucky,
COT: Prayers for Chris Talerico as he continues his battle with colon
cancer. Prayers for @beltway back recovery. Prayers for my Mother Betty Mac
Wiseman the her eye sight returns.
Announcements:
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The #shock-and-thaw is coming 1 January starts 0600 at #wile-e-coyote
and the fun continues all the way to Station 22 Sullivan’s Island where we
end at 0900 with a Polar Plunge.
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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