Park West 9/1/2020 Q:Big DIF

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Park West Tuesday Workout 9/1/2020

13 strong showed this morning!!

Pledge of Allegiance

Alll exercises in Cadence unless noted:

Warm up:

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Side Straddle hops x 14
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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 CMU’S then to the football field and line up on back of the
end zone exercises x 10 IC unless

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End Zone
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Curls
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Shoulder to shoulder
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Overhead press
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Bent over Row
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Crunchy 🐸

Mosey with CMU’S to the first light Pole

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Alternating block Merkins
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Hand release release Merkins
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Freedom twists

Mosey with CMU’S to the Next light Pole

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Squats jumps with 2 scoops
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Iron mikes
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Freedom twists

Mosey to the back of the end zone exercises x 10 IC unless

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Curls
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Shoulder to shoulder
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Overhead press
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Bent over Row
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Crunchy 🐸

Mosey with CMU’S to the first light

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Burpee block jumps OYO
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Merkins
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Freedom twists

Mosey with CMU’S to the Next light Pole

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Squats with the block
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👻 🐒 humpers
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Freedom twists

Mosey to the back of the end zone exercises x 10 IC unless noted otherwise

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Curls
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Shoulder to shoulder
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Overhead press
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Bent over Row
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Crunchy 🐸

Mosey to the hill Mosey to the 🐜 hill for burp-back-Merkin x 10 exercises
at each tier Backwards run “Bernie” up

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Merkins x 10 SC
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Burpee oyo
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Merkins
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Burpee oyo

Qic: @Big DIF

Pax: @junkyard dawg (Respect), @Hercules x3 (Respect), @help desk
(Respect), @kid rock ( x 2 Respect), @Bobber (x2 Respect), red ryder
(Respect), @TK (Respect), @mayflower (Respect), @ sherpa (Respect), @rerun,
@super dave and @prime,

COT:

Prayers for @Hercules x3 friend family friend as they are dealing with the
loss of their father Who passed after fighting COVID-19.

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