Park West RED FRIDAY Workout 5/29/2020
5 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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Michael Phelps x 10 IC
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Merkins x 15 IC
Mosey to the Football Field
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10 Block Star Burpies OYO
Block carry to the Light post
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5 iron Mike’s IC 10 Block GOP’s then 5 iron Mike’s IC
Block carry to the light post then
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Alternating block Merkins x 10 IC
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10 Block Star Burpies OYO
Block carry to the endzone Then CMU exercises x 15 IC
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Curls
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Overhead press
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Shoulder to shoulder
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Bent over rows
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In and Outs
Repeat block carry back with
10 Monkey humpers and 20 Block Star Burpies OYO (10 at each stop)
Then CMU exercises x 10 IC
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Curls
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Overhead press
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Shoulder to shoulder
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Bent over rows
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10 block star Burpies
Mosey to the pull up bars
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10 pull ups
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20 Merkins
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30 Monkey humpers
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Repeat
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 Iron Mike’s x 10 IC
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Tier 2 Merkins x 20 IC
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Tier 3 Monkey humpers x 30 IC
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Tier 4 Flutter Kicks x 40 IC
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Freedom twists led by @chippa
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FreddieMercury’s led by @tugga
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Rosalittas led by @bumble bee
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Cobras led by @howitzer
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In and Outs
COT: Continued Prayers for @doughboy’s farther in law as he goes through
cancer treatments. For his Daughter Reese recovering from a broken arm. For
his aunt dealing with the loss of a daughter in law and caring for her
Grandson.
Qic: @Big DIF
Pax: @bumble bee @Chippa, @tugga, @howitzer
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 might be at Two Blokes Brewing company usually a 1700 start
time. Check the #beer summit channel for details. Two blokes is in the long
point shopping center located at: 547 Long Point Rd #101, Mt Pleasant,
SC 29464
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com