Park West 8/1/2020 QBig DIF

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Park West Saturday Workout 8/1/2020

13 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 15
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Merkins x 15

Mosey to the Stadium stairs

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Merkins x 10 SC up and over the stairs then Merkins x 10 SC and back x
10 SC Merkins.
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Round two up and over with x 10 SC Iron mikes

Mosey to the parking lot

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Burpee broad jumps to the center 10 Burpees continue Burpee broad jumps
10 Burpees
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🐻 crawl Merkins increase by 1. 1 crawl 1 Merkin 1 crawl increase by 1
to center 10 ditty humpers continue 🐻 crawl Merkin x 5.

Mosey to the tennis courts

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Merkins x 10, 15 then 20 suicides to each doubles line of transportation
Backwards bear crawl there regular bear crawl back
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Iron mikes x 10, 15 then suicides to first doubles line of
transportation Backwards lung there regular lung back

Mosey to the CMU’S then circle up exercises x 10 IC unless noted

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Curls
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Overhead press
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Bent over rows
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Shoulder to shoulder
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Gost Ditty humpers
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in and Outs
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Freedom twists

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Burpee block🕴 10 OYO

Mosey to the field Small Stadium stairs

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Hand release Merkins x 10 SC up and over the stairs then hand release
Merkins x 10 SC and back x 10 SC Merkins.
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Mosey to the other side stadium stairs 10 Merkins up and over with x 10
Merkins

Mosey to the fence

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Urkins x 10
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Bank Robber Burpies x 10 OYO
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Durkins x 10

Mosey to the flag for 6 minutes with Mary

Group led core exercises

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LBC’S @Dundee
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@Drago Jingle balls
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@LBC Flutter Kicks
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In and outs

EC: @f3dirtybird, @TK

Qic: @Big DIF

Pax: @paddles (x 2 Respect), @Kid Rock ( x 2 Respect), @Rocketman
(Respect), @TK (Respect), @red ryder (Respect), @FEMA, @LFD, @Miyagi,
@Drago, @f3dirtybird, @dunde, @I-HOP

COT:

Prayers for @Miyagi’s Mother in Law who is recovering from COVID-19 Battle.
For a successful reversal surgery preparation and treatment. Prayers for
patients with the ways of the world.

Announcements:

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Ideas for the next CSAUP event possible to coincide with a community
service event
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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.

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