0530 Park West Tuesday Workout 2/16/2021
14 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 Walkers x 15
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Hillbillies x 15
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Squats x 10
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Mountain Climbers x 15
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Merkins x 15
Moosy to the :cinderblocks: grab two :cinderblocks: and carry side line all
exercises IC Unless noted:
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Dips
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Abyss Merkins
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Alternating block Merkins
Farmers carry to the Opposite side line
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Ghost Donkey kong’s
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Block hops
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Iron mikes
Farmers carry to the Opposite side line
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Crunchy 🐸
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Big boy situps
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@Barter kicks (in hopes he will return to the gloom)
Farmers carry to the 🐜 hill exercises on each tier
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Farmers carry up then clean and press x 10
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Farmers carry up then shoulder to shoulder x 20
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Farmers carry up then Overhead press x 30
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Curls x 10
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Overhead press x 10
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Dips x 10
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👻 Donkey kong’s x 20
Farmers carry to the sideline
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Burpees block jumps x 10
Put away:cinderblocks:
Lunges to the cross walk
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🐒 🐫
Lunges to the crape myrtle
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Merkins
Mosey to the flag:
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Durkins
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Urkins
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Bank Robber Burpies
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In and outs
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15 Flutter kicks IC led by @bob the builder
Qic: @Big DIF
PAX: @kid rock (Respect x2), @Rocketman (Respect), @Herculesx3 (Respect),
@red_ryder (Respect), @The_Sopran (Respect) @Miyagi (Respect),
@sherpa(Respect) @drago, @hounddog, @bob the builder, @cowboy, @rerun,
@Slush Fund
COT: Prayers for @Rocketman’s friend who is entering Hospice care.
Announcements:
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3rd F study is off this week Friday 0730 every Friday morning at the
Lowes grocery. Contact @Slush Fund or Check out the #the-hills-3rdf channel
for details.
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Beer summit 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