#park west 5/25/2020 Q Big DIF

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Park West Memorial Day Workout 5/25/2020

12 strong showed this morning!!

Pledge of Allegiance

Warm up

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Side Straddle hops x 15 IC
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Imperial Walker x 15
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Hillbillies x 15 IC
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Merkins x 15 IC

Mosey to the Tennis courts

First round:

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Burpee broad Jumps to first doubles line and Bernie back × 10 Merkins
SC at each line.
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Burpee broad Jumps to second doubles line and Bernie back × 15 Merkins
SC at each line.
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Burpee broad Jumps to third doubles line and Burnie back × 20 Merkins
SC at each line.

Second Round:

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Lung to first doubles line × 10 Monkey humpers then Burnie back × 10
Reverse Pickle Pounders (RPP)
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Repeat at line 2 and 3 x 15 SC and x 20 SC.

Mosey with CMU’S to the Ant Hill.

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At the bottom Burpee blocks Jumps x 10 OYO
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Tier 1 Merkins x 10 IC
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Tier 2 Monkey humpers x 20 IC
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Tier 3 In and outs x 30 IC
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Tier 4 curls x 20 IC
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Tier 3 Shoulder to shoulder x 30 SC
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Tier 2 Monkey humpers x 20 SC
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Tier 1 Merkins x 10 IC
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Burpee block Jumps x 10 OYOof dreams

Mosey to the Field

Bear crawl to the Light post then

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10 Big boy situps x 10 SC
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10 in and outs IC
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10 freedom twists IC

Lung to the Head then

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10 Squats SC
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10 monkey humpers IC
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10 iron Mike’s IC

Burnie to the light post then

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Merkins x 10 SC
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Burpies x 10 OYO
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Hand release Merkins x 10 IC

Then mosey to the Wall

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10 wall Jumps OYO
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Right then left leg step-ups x 10 IC
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Urkins x 10 IC
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Durkins x 10 IC
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Dips x 10 IC
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In and Outs x 10 IC

Mosey to the Big hill

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10 Burpies OYO up and over the hill
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10 Big boy situps up and over the hill
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10 Merkins up and over the hill

Mosey to the fence

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10 Urkins IC
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10 RPP IC
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10 Bank Robber Burpies OYO

Mosey to the flag

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Protractor’s led by @Bocephus
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Flutter Kicks led by @junkyard dawg

COT: Prayers For the families of Soldiers that @howitzer served with in
Afghanistan. Prayers for the Soliders, Sailors and Marines that have
served and continue to protect our freedoms.

Qic: @Big DIF

Pax: @kid Rock (Respect), @Rocketman (Respect), @junkyard dawg (Respect),
@The_Soprano (Respect), @Bocephus Bojack (2.0), @tugga, @FEMA, @howitzer,
@Daisy and @f3dirtybird

Extra credit: @f3dirtybird, @Big DIF, @The_Soprano

Announcements:

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3rd F study meets 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.

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Beer summit is back at the Mellow mushroom 🍄 usually a 1700 start time.
Check the #beer summit channel for details.

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