Park West 8/20/2020 QBig DIF

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Park West Saturday Workout 8/20/2020

16 strong showed this morning!!

Pledge of Allegiance

Alll exercises in Cadence unless noted:

Warm up:

–

Side Straddle hops x 15
–

Imperial Walker x 15
–

3rd Grade exercises x 15
–

Crunchy 🐸 x 15
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Mountain Climbers x 15
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Merkins x 15

Mosey to the BIG HILL then break into two groups

Round 1 run up 10 star jumps at the top, back down then 10 burpees at the
bottom.

Round 2 run up 10 ditty humpers at the top, back down then 10 iron mikes at
the bottom.

Mosey to the trail head

–

Jack Webb’s x 5

Mosey to the bench then exercises IC

–

Merkins
–

Ditty humpers
–

Crunchy 🐸

🐻 crawl down the ally then line up in groups of 3 for lunges to the
cypress tree

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Merkins x 10
–

Ditty humpers x 10
–

Big boy situps x 10 SC

Mosey to the Wall all exercises x 10

–

Urkins
–

Durkins
–

Dips
–

Box Jumps
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Left then right leg step-ups
–

In and Outs

Mosey to the field exercises x 10 IC unless noted

Burpee broad jumps to the popular tree

–

merkins
–

Crunchy 🐸
–

Ditty humpers

🦀 crawl to the Head

–

Merkins
–

Running man x 2
–

Ditty humpers

Lunges to the fence

–

Merkins
–

Ditty humpers
–

Big boy situps
–

Mosey to the flag for 6 minutes with Mary

Group led core exercises

Qic: @Big DIF

Pax: @Kid Rock ( x 2 Respect), @bobber ( x 2 Respect), @sherpa (Respect),
@rocketman (Respect), @FreeWhilly (Respect), @mayflower (Respect),
@red_ryder (Respect), @rerun, @Bocephus, @bumble bee (Respect), @Doughboy,
@zig, @howitzer, Thing 2, @f3dirtybird

COT:

Prayers for @doughboy’s father in law as he continues battling Pancreatic
cancer. Prayers for @Miyagi as he recovers from Reversal surgery Tomorrow.
Prayers for @howitzer as he is dealing with anxiety of life.

Announcements:

–

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

Iron pax challenge link for sign up:
f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
–

3rd F study meets 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.

–

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