0530 Park West Monday Workout 08/02/2021
5 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 Walkers x 15
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3rd Grade exercises x 10
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Peter Parkers x 10
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Mountain Climbers x 10
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Merkins x 15
Grab a : cinderblocks: Then mosey to the Pull-up bars on the exercises x
10 SC unless noted
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Pull-ups
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Overhead press
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Burpee block jumps
Repeat
Moosy to the 🐜 hill for some exercises Rife carry up to each Tier
exercises x 10 IC unless noted
Tier 1 Alternating block Merkins
Tier 2 Block hop Merkins
Tier 3 Block Merkins
Tier 4 Burpee block jumps
Tier 3 Lt. Dans
Tier 2 👻 🐒 🐫
Tier 1 🚄’s
At the Bottom block exercises x 15 IC
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Overhead press
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Shoulder to shoulder
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Curls
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Clean and press
Mosey to the Pull-up bars
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Pull-ups
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Overhead press
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Burpee block jumps
Repeat
Put the :cinderblocks: away and back to the flag.
Qic: @Big DIF
PAX: @bob the builder, @spot tail, @Pennsyltucky, and @Beltway
COT: Prayers for Kelsey’s family as they deal with the loss of a daughter
and Father.
Announcements:
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Join us Wednesday 0530 as @Pennsyltucky makes us Better!!
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3rd F study is off this week Friday 0730 every Friday morning at the
Lowes grocery. Check out the #the-hills-3rdf channel for details.
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Beer summit usually a 1700 start time. Check the #beer summit channel
for details. Thursday
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Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com