Park West 4/26/2022 Q: Big DIF

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0530 Park West Tuesday Workout 4/26 /2022

12 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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Imperial Walker x 10
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3rd Grade exercises x 10
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Parker Peters x 10
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:merkin: x 10

Mosey to the Big Hill

Hill suicide Burnie up regular down exercises x 10 OYO

Round 1

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Iron mikes on top
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:merkin: at bottom

Round 2

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🌟 🕴on top
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:Burpee: at bottom

Round 3

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🐒 🐫
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Lt. Dans

Mosey to the Wall exercises x 10

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Wall 🕴
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Wall 🕴 🐒 up
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Wall 🕴 🐒 up Dan down
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Urkins
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Durkins
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Dips
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Crunchy 🐸
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In and outs
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Freedom Twists

Mosey to the field of dreams

Half back full back with 60 % first round 70 % 2nd round and Jail break at
the end locations 1st and 2nd popular 🌳’s modes of transportation 🏃‍♂️
down Bernie back exercises x 10 SC from the sideline unless noted

Round one

Favorite :merkin: Pax Choice

Round two

Favorite :merkin: or :burpee: Pax Choice

3rd round

No exercises finished at the fence

Mosey to the 🐜 hill for a :merkin: ⛰ Bernie up regular down suicide style
:merkin: x 10 OYO on each tire and at the bottom 80 total :merkin:

Mosey to the pull up bars

10 pull up OYO

Mosey to the :cinderblocks: grab 1 head to the Stomp exercises x 10 IC
unless noted

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:cinderblocks: 🕴:merkin:
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Alternating :cinderblocks: :merkin:
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Urkins x 10 SC

Put away the:cinderblocks: and finishing on the flag with some curb to curb
regular down Bernie back exercises x 10 OYO

:merkin:

Carolina dry docks

Qic: @Big DIF

Pax: @F3_Upstate (Respect), @Sherpa (Respect), @Bumblebee (Respect), The
SuperFly, @tugga, @kristiannemee, @Lfd, @gator, @seabisket, @lepew,
@belichick

COT: Prayers Citadel Graduation. Prayers for Men going on a Hike next Week.

Announcements:

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Wednesday Q @belichick 💪💪💪
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Thorsday Q @LFD 💪💪💪
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3rd F study is Friday morning 0730 at the Lowes grocery. Check out the
#the-hills-3rdf channel for details.
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Beer summit this week 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.
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0600-0645 BC Saturday 0430-0515 BC Thursday #wile-e-coyote. Get an early
start to your day or double down. Check out the #wile-e-coyote channel for
details.
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F3 blood drive Friday May 6. Will be in gym at Town Hall. Here is the
link to sign up:
www.redcrossblood.org/give.html/drive-results?zipSponsor=F3

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com