Park West 8/19/2020 Q: Big DIF

Park West Wednesday Workout 8/19/2020

6 strong showed this morning!!

Pledge of Allegiance

All 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 10
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Mountain Climbers x 15
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Michael Phillips x 10
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Merkins x 15

Mosey to the track then start by CMU Turn note exercises x 10 IC unless

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🐻 crawl to the 1st light pole then Merkins
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Lunges to the 2nd light pole then ditty humpers
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Sprint the turn then in and outs
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Burpee broad jumps to the 1st light pole then Merkins
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Bernie to the 2nd light pole then Iron mikes
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Spirit the turn then 10 big boy situps SC
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🐻 crawl to the 1st light pole then Merkins
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Lunges to the 2nd light pole then ditty humpers
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Sprint the turn then in and outs

Mosey to the ant hill

Bernie up the hill with stops at each tier exercises listed below

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Burpees x 10 OYO
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Merkins x 20 IC
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Ditty humpers x 30 SC
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Big boy situps x 40 SC

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.

Back to the flag for Pax led 6 minutes with Mary

Qic: @Big DIF

Pax: @paddles ( x 2 Respect), @helpdesk (Respect), @FEMA, @Zig and
@Doughboy

COT:

Prayers for @doughboy’s father in law as he continues battling Pancreatic
cancer. Prayers for @Miyagi as he recovers from Reversal surgery Tomorrow.

Announcements:

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Blood drive go to Redcrossblood.org enter “F3” in the find a blood drive
box and select the Citadel Mall drive in 8/20.
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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