Park West Red Friday Workout 8/28/2020
5 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 10
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Michael Phillips x 10
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Merkins x 10
Mosey to the CMU Pile grab 1 then to the Pull-up bars note exercises x 10
IC unless
Round 1
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Alternating block Merkins
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Gost Monkey humpers
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Crunchy 🐸
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10 Pull-ups OYO
Round 2
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Block Merkins
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Block hops
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Big Boy situps
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10 Pull-ups OYO
Round 3
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Burpee block jumps
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Gost Monkey humpers
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Crunchy 🐸
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10 Pull-ups OYO
Mosey to the ant hill with CMU’S
Carry the CMU to each tier exercises listed below
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Curls x 10 IC Bottom
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Overhead Press x 110IC Tier 1
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Should to shoulder x 10 IC Tier 2
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Bent over Row x 10 IC Tier 3
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Crunchy Frogs 🐸 x 10 IC
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repeat exercises back down
Mosey to the football field all exercises x 10 IC unless noted
Far side Out of bound line
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Overhead press
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Gost Monkey humpers
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Crunchy 🐸
Goal post
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Block Jumps
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Spartan situps
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Merkins
Near side out of bounds
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Calf raises
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Flutter Kicks
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Shoulder to shoulder
Back to the flag for Pax led 6 minutes with Mary
Qic: @Big DIF
Pax: @Bocephus, @FEMA, @Howitzer and Thing 2
COT:
Prayers for calmness during these difficult times.
Announcements:
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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/
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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