0530 Park West 🐫 day Workout 02/24/2021
5 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
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Merkins x 15
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Mountain Climbers x 15
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In and outs x 15
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Side Straddle hops x 15
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Imperial Walkers x 15
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3rd Grade exercises x 15
Mosey to the 🎾 courts for Suicide double down.
The mode of transportation is standard 🏃♂️ to each doubles line Bernie
back exercises are x 10, 15 and 20 on each doubles line
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Round 1 Merkins
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Round 2 🐒 🐫
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Round 3 big boy situps
Moosy to the Shed for some :cinderblocks: CMU’S
Mosey with the block to the 🐜 hill
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Blockees at the bottom X 10 OYO
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rifel carry up then altering block Merkins x 10 IC
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rifel carry up then altering Crunchy 🐸 x 10 IC
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Rifle carry to the third tier then 👻 🐒 🐫 x 20 IC
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Rifle carry to the top then burpee block jumps oyo
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Rifle carry to the third tier then 👻 🐒 🐫 x 20 IC
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rifel carry up then altering Crunchy 🐸 x 10 IC
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rifel carry up then altering block Merkins x 10 IC
Suicide up with 10 🌟 jumps on top 10 Burpies at the bottom OYO
Finish with 10 Pull-ups oyo
Put the :cinderblocks: away and back to the flag.
Qic: @Big DIF
PAX: @Penskatucky, @lfd, @Tugga and @Slush Fund
COT: Prayers for @Spicoli’s farther in law as he battling Cancer.
Announcements:
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Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
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3rd F study is chapter 3 of The emotional healthy leader 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