Park West Thursday Workout 9/10/2020
13 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
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Side Straddle hops x 10
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Imperial Walker x 10
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3rd Grade exercises x 10
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Michael Phillips x 10
IPC WEEK 2 Challenge!!
The total reps completed in 43 minutes is your final score.
*The 400m run does not count towards the rep total, but MUST be completed
at the beginning of each round.
The Thing:
Place coupon at Shovel Flag. Start timer.
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Complete a 400m run that starts and ends at Shovel Flag (do not carry
block)
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Pick up block and complete 10 Thrusters at the Shovel Flag
Rifle carry coupon to cone A
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Complete 25 Decline Merkins at cone A
Rifle carry coupon back to Shovel Flag (please completely move
beyond/around Shovel Flag)
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Complete 10 Thrusters at the Shovel Flag
Rifle carry coupon to cone B
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Complete 25 Blockees at cone B
Rifle carry coupon back to Shovel Flag
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Complete 10 Thrusters at the Shovel Flag
Rifle carry coupon to cone C
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Complete 25 Weighted Squats at cone C
Rifle carry coupon back to Shovel Flag
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Complete 10 Thrusters at the Shovel Flag
Rifle carry coupon to cone D
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Complete 25 Kettle Bell Swings at cone D
Rifle carry coupon back to Shovel Flag
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Complete 10 Thrusters at the Shovel Flag
Rifle carry coupon to cone E
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Complete 25 Vertical Block Presses at cone E
Rifle carry coupon back to Shovel Flag
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Complete 10 Thrusters at the Shovel Flag
Rifle carry coupon to cone F
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Complete 25 Alpos at cone F
Rifle carry coupon back to Shovel Flag
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Complete 10 Thrusters at the Shovel Flag
**This completes one full round 220 total reps per round**
Rinse and repeat for 43 minutes.
Qic: @Big DIF
Pax: @kid rock ( x 2 Respect), @hotwire(Respect), @Rocketman (Respect),
@junkyard dawg (Respect), @The Soprano (Respect), @bumble bee (Respect)
@Hercules x3 (Respect), @sherpa (Respect) @Bocephus, @rerun, @drago and
@prime
COT:
Prayers for @Rocketman’s family Nancy and Liz as the are dealing with the
wildlifes on the west coast.
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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Remember to enter your total accumulated repsNote: count total rounds
then add up all reps to the station you finished at 10 Thrusters 25 reps at
each station to get your totals!!!
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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.
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Sunday run ruck meeting on Sullivans Island at 0600. Refer to the
#eastbound and down channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com