Park West Tuesday Workout 7/14/2020
17 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 Walker x 15
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3rd Grade exercises x 15
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Mountain Climbers x 10
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Merkins x 15
Mosey to the fence
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Durkins x 10
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Urkins x 10
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🏦 Robber Burpies x 10 OYO
Mosey to the stadium stairs up and back Merkins x 10 on each staircase 30
total.
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Repeat with Burpee ⭐🕴
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Repeat with Iron Mike’s
Mosey to the field:
From the at the End zone:
Burpee broad Jumps or Lunges to first light post then exercises x 10 IC.
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Burpee ⭐🕴 OYO
Lunges to the 2and light pole.
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Ditty humpers
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Iron Mike’s SC
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Squats SC
Bear crawl the endzone
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Jack Web’s
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Michael Phelps
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Hand release Merkins
Mosey to the sidewalk
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Round 1: To the sidewalk Burpee broad Jumps to the island and 10 burpee’s
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Bear crawl to the curb then Merkins around the world on the curb, left
arm and then right.
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Round 2: Lungs across the lot then calf raises x 15
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Lungs back across the lot then Donkey kong’s x 10
Mosey to the flag
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10 Burpies of you choice OYO
Extra credit: @f3dirtybird
Qic: @Big DIF
Pax: @Kid Rock ( x 2 Respect), @ Hercules (Respect), @Junkyard dawg
(Respect), @Red Ryder (Respect), Rocketman (Respect), @Prius (Respect),
@howitzer, @FEMA, @bumblebee, @tugga, @rocket, @LFD, @Miyagi,@howitzer,
@rerun and @f3dirtybird
COT: Led by @Kid Rock
Prayers for our F3 brothers that we reconcile our differences and point our
hearts to our father that he may soften our hearts to our brothers.
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 usually a 1700 start time. Check the #beer summit
channel for details.
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Stand by for more information about the start of the tour de Charleston
and July 4th Convergence more to follow in the near future.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com