0500 Park West 🐫 Day Workout 02/3/2021
6 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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Third grade exercises x 15
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Mountain Climbers x 15
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Merkins x 15
Moosy to the :cinderblocks: Grab 2
Line up on the back of the end zone.
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Curls
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Left then right arm Overhead press
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Shoulder to shoulder
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Clean and press
Farmers carry to the Opposite end zone
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Curls
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Left then right arm Overhead press
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Shoulder to shoulder
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Clean and press
Farmers carry back
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👻 🐒 🐫
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:cinderblocks: hops
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Iron mikes
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Block Squats
Farmers carry to the Opposite end zone
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👻 🐒 🐫
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:cinderblocks: hops
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Iron mikes
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Block Squats
Farmers carry back
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Big boy situps
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Crunchy 🐸
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In and outs
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Freedom twists
Farmers carry to the Opposite end zone
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Big boy situps
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Crunchy 🐸
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In and outs
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Freedom twists
Mosey to the pull up bars
10 pull ups
20 Merkins
30 Squats
Repeat
Put up the :cinderblocks: Mosey to the flag
10 :Burpees: OYO
Qic: @Big DIF
PAX: @Tugga, @The_Sopran (Respect), @Slush Fund, @haolie, FNG Bryce
Walter’s named (Penskatucky) Welcome.
COT: Prayers for @Prius as he is continuing to battle the shingles virus.
Prayers for @Diopter as he continues his battle with the COVID-19 virus.
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 Friday 0730 every Friday morning at the Lowes grocery.
Reading intro and first chapter of The emotional healthy leader 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