#parkwest Wednesday Workout 3/16/2020
Warm up
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Side straddle hops x 15 IC
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Imperial Walker x 15 IC
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3rd grade exercises x 15 IC
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Mountain Climbers x 15 IC
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Peter Parkers x 15 IC
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Merkins x 15 IC
Mosey to the Tennis courts
First round:
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Burnie to the first doubles line and run back × 10 Merkins IC at each
line.
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Burnie to the second doubles line and run back × 10 Merkins IC at each
line.
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Burnie to the third doubles line and run back × 10 Merkins IC at each
line.
Second Round:
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Lunges to the first doubles line and Burnie back × 10 Monkey humpers
IC at each line.
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Repeat at line 2 and 3 x 10 IC.
Third round:
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Run to first doubles line and back × 10 Big boy situps SC at each line.
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Repeat at line 2 and 3 x 10 SC and x 20 SC
Forth round
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Bear crawl to the first doubles line and crab crawl back × 10 Merkins
IC at each line.
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Bear crawl to the second doubles line and crab crawl back × 10 Monkey
humpers IC at each line.
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Lunges to the Third doubles line and crab crawl back × 10 spartin
situps IC at each line.
Mosey back to the flag Pledge of Allegiance
2nd Warmup
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Side straddle hops x 15 IC
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Hillbillies x 15 IC
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Parker Peters x 15 IC
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Merkins x 15 IC
Mosey to the fence
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Urkins x 10 IC
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Durkins x 10 IC
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Bank Robber Burpies x 10 OYO
Mosey to the Big to the big Hill
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Monkey humpers x 10 IC on top
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Burpies x 10 OYO at bottom
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Star Jumps x 10 OYO on top
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@Prius on bottom x 10 IC
Mosey to the Wall
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Box Jumps x 10 oyo
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Left then right leg step-ups x 10 IIC
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In and outs x 10 IC
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Freedom twists x 10 IC
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Spartan situps x 10 IC
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Dips x 10 IC
@Daisy took over
Mosey to the flag for Tabata!!
8 sets of exercises listed below
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Monkey humpers
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Big boy situps to LBC’s
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Merkins
6 Minutes of Mary
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Barter Kicks
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In and outs
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Eagle Spreads
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Pretzels left then right
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Mountain Climbers
COT: Prayers for @doughboy’s Farther in law as he is battling pancreatic
and Stomach cancer. Prayers for the health care professionals dealing with
this COVAN-19 virus.
CO-Qic: @Big DIF/ @daisy
Pax: @The_Soprano, @doughboy, @Wolverine, @Prius, @tugga and @TK
Extra credit: @f3dirtybird
Announcements:
3rd F study meets 0730 every Friday morning at the Lowes grocery. Reach out
to Tugga for additional information.
F3 Hike more to come initially scheduled for 17-19 April. 6 HC’s who will
be next… POC’s @LFD and @The_Soprano.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com