0500 Park West 🐫 day Workout 10/21/2020
3 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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Hillbillies x 15
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3rd Grade exercises x 10
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Michael Phillips x 15
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Merkins x 15
Mosey to the football field grab a CMU
First round:
Rifle carry to the light post exercises x 10 IC
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Alternating block Merkins
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Crunchy 🐸
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👻🐒🐫
Continue to Rifle carry back to endzone
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Bear crawl down to the light and back
Rifle carry to the light post
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Block hops
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👻🐒🐫
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Iron mikes
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Bear crawl down to the light and back
Block exercises x 10
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Curls
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Overhead press
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Shoulder 2 shoulder
Rifle carry to the light pole
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10 blockies
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10 catchers stance
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10 Jack Webb’s
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Big boy situps
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Crunchy Frogs
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In and outs
Put away CMU’S and moosy to the Tennis 🎾 courts
Suicide to each doubles line 5, 10, 15, exercises listed below SC.
1st round standard Sprint 2nd and 3rd rounds Bernie down Sprint back.
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Round 1 Merkins
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Round 2 money humpers
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Round 3 big boy situps
Qic: @Big DIF
Pax: @The_Sopran (Respect), @TK (Respect),
COT:
Prayers for @TK friend George who is battling stage 4 Cancer. Prayers for
protection over the pax participating in the Park West Bourbon Chase
Announcements:
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Red Friday Workout bring in donations for overseas troops
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3rd F study is off this week but will resume next friday 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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Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com