0500 Park West 🐫 day Workout 12/9/2020
3 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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Bush Wackers x 10
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3rd Grade exercises x 10
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Michael Phillips x 10
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Merkins x 10
Moosy to the Tennis 🎾 courts
Suicide to each doubles line X 20 exercises listed below SC.
1st round standard Sprint 2nd and 3rd rounds Bernie down Sprint back.
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Round 1 Merkins
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Round 2 money humpers
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Round 3 Crunchy 🐸
Mosey to the shed grab a CMU
First round:
Farmers carry to the cross walk exercises x 10 IC
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Abyss Merkins
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Alternating block Merkins
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T 🛑 Merkins
Continue to Farmers carry to the shed
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Single arm Overhead press
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Shoulder to shoulder
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Thrusters/ KBS
Continue to Farmers carry to the Consensus stand
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👻🦍🐫
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Block hops
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Block squats
Continue to Farmers carry to the fence
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Big boy situps SC
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Flutter kicks
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Freedom twists
Repeat farmers carry and exercises back to the shed and Put away CMU’S and
Qic: @Big DIF
PAX: @LFD and @Slush Fund
COT: Thankfulness of the Men of F3 and the accountability and encouragement
they bring.
Announcements:
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Red Friday Workout bring in donations for next overseas donations for
the troops
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3rd F study is off this week but will resume next 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