Park West Thursday Workout 7/23/2020
9 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 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 field with CMU’S then circle up exercises x 10 IC.
10 Merkins then:
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Curls
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Overhead press
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Bent over rows
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Ditty humpers
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in and Outs
From the endzone
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Burpee ⭐🕴 10 OYO
Bear crawl to the 1st light pole.
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Burpee ⭐🕴 10 OYO
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Bear crawl back
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Burpee ⭐🕴 10 OYO
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Repeat CMU exercises then
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10 Donkey kong’s SC
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Lung to the 1st light pole.
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10 Donkey kong’s SC
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Lunges back
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10 Donkey kong’s
Mosey to the 🐜hill with CMU
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At the bottom 10 Burpee block🕴 OYO
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First Tier Overhead press x 10 IC
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Second Tier Ditty humpers x 10 IC
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Third tier in and Outs x 10 IC
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At the top 10 Burpee block🕴 OYO
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Repeat exercises back down
Mosey to the flag
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Group led core exercises
Extra credit: @BigDIF
Qic: @Big DIF
Pax: @Kid Rock ( x 2 Respect), @ Hercules (Respect), @abe froman
(Respect), @Rocketman (Respect), @TK (Respect), @Thesoprano (Respect),
@rerun and @Bruiser
COT: Prayers for @f3upstate and his family as he is dealing with the loss
of his father. Prayersfor @rerun and @The_Sopran’s neighbors Barbra and
Nancy I believe that are battling cancer. Prayers for Ms. Jule’s daughter
who is seeking treatment for a brain tumor. Prayers for differences during
this trying time point our hearts to our father that he may soften our
hearts to our brothers.
Announcements:
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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