#parkwest 12/14/20 Q:Big DIF

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0500 Park West Monday Workout 12/14/2020

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 Walkers x 15
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3rd Grade exercises x 10
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Mountain Climbers x 15
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Merkins x 15

Moosy to the Tennis 🎾 courts

Suicide to each doubles line X 5 first line x 10 2nd line and × 15 3rd line
exercises listed below SC.

1st round 🐻 crawl Bernie back, 2nd lung, Bernie back and 3rd round 🦀 walk
and Bernie back.

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Round 1 Merkins
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Round 2 money humpers
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Round 3 Crunchy 🐸

Mosey to the shed grab a CMU

First round:

🔪🐇 to the 1st light pole exercises x 10 IC unless noted

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Alternating block Merkins
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Jack Webb’s x 5

Continue to 2nd light pole with Rifle carry exercises x 10 IC

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Crunchy 🐸
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In and outs

Continue to the back of the end zone with shoulder carry exercises x 10 IC

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Curls
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Overhead press
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Shoulder to shoulder

Continue to 1st light pole with shoulder carry exercises x 10 IC

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👻 🐒 humpers
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Block squats

Continue to 2nd light pole with Rifle carry exercises x 10 IC

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Burpee block jumps OYO
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Block Merkins

🔪🐇 to the end zone exercises x 10 IC

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Curls
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Overhead press
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Shoulder to shoulder

Mosey to the Pull-up bars for two sets of

Pull-ups x 10

Overhead press x 10

Block Squats x 30

Mosey back to the flag

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10 big boy situps

Qic: @Big DIF

PAX: @FEMA and @hound Dog

COT: Thankfulness of the Men of F3 and the accountability and encouragement
they bring.

Announcements:

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#jingle-balls run and #shock-and-thaw run start December 26th and
January 1st. Details are listed on the channels
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Red Friday Workout continue donations for postage are needed to get
packages sent overseas. See @daisy or if you want to venmo send donations
to @melissa-leopper
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3rd F study continues this week Friday 0730 every Friday morning at the
Lowes grocery. Contact @Miyagi or 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