#parkwest Wednesday Workout 11/20/2019
Solid work by all this morning!!
Pledge of Allegiance
Warm up
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Side startle hops x 15 IC
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Imperial Walker x 17 IC
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3rd grade exercises x 15 IC
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Mountain Climbers x 15 IC
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Merkins x 15 IC
Mosey to thetennis courts
First round:
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Run to first doubles line and Bernie back × 10 Merkins SC at each line.
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Run to second doubles line and Bernie back × 15 Merkins SC at each line.
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Run to third doubles line and Burnie back × 20 Merkins SC at each line.
Second Round:
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Lung to first doubles line and Burnie back × 10 IC at each line.
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Repeat at line 2 and 3.
Third round:
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Run to first doubles line and back × 10 Flutter Kicks IC at each line.
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Run to Second doubles line and back × 15 Flutter Kicks IC at each line.
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Run to Third doubles line and back × 20 Flutter Kicks IC at each line.
Mosey to the CMU’S
Grab 2 CMU’S and head to the Football field
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Curls x10 IC
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Overhead press x 10 IC
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Shoulder to shoulder x 10 IC
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Kettle bell swings x 10 IC
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Farmers carry to the 50 yard line
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Dips x 10 IC
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Abyss Merkins x 10 IC
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Farmers carry to the back of the end zone
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Curls x10 IC
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Overhead press x 10 IC
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Shoulder to shoulder x 10 IC
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Kettle bell swings x 10 IC
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Farmers carry to the opposite side end zone
Put away CMU’S
Mosey to the Pull-up bars
2 sets of 10 pull ups or leg lifts and 20 Merkins
Mosey to the ant hill
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Burnie to the first tier x 10 Merkins IC
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Burnie to the third tier x 10 Lunges IC
Mosey back to the flag
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10 bank Robber Burpies OYO
COT: Thanks for the F3 brothers that push us to new opportunities.
Qic: @Big DIF
Pax: @Prius, @Mr Rogers, @Astric @and @f3dirtybird
Extra credit: @f3dirtybird
Announcements:
Saturday November 23 Greenway gittyup
December 7 Convergence 0700 @Marion Square
Note: bring an unwrapped toy to the convergence for Windward farms Boys and MUSC Children’s Home
Service Project 1000 – 1200 light decorations Windward farms Boys Home.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif