#parkwest 12/17/20 Q: Big DIF

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0530 Park West Thorsday Workout 12/17/2020

14 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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Michael Phillips x 5
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3rd grade exercises x 10
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Mountain Climbers x 15
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Merkins x 15

Mosey to the Fence

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10 Bank Robber Burpees oyo
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Urkins x 10 IC
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Durkins x 10 IC

Mosey to the Shed grab CMU and Mosey to the football field start from the
back of the end zone exercises x 10 IC unless noted

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10 Blockees OYO
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Overhead press
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👻 🐒 🐫

🔪🐇 to the first light pole

exercises x 10 IC unless noted

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Crunchy 🐸
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In and outs
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Freedom twists

🐻 crawl to the 2nd light pole

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Squats
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Iron Mike’s
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👻 🐒 🐫

🐻 crawl back to the first light pole

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Burpees block jumps
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Alternating block Merkins
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Block Merkins

Rifle carry to the second light pole crawl

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Big boy situps SC
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Flutter kicks
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Running man situps

Shoulder carry to the back of the endzone

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Curls
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Overhead press
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Shoulder to shoulder
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Bent over rows
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👻 🐒 🐫
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Block hops

Shoulder carry to the light pole

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Big boy situps
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Crunchy 🐸
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In and outs

Shoulder carry to the 2nd light pole

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Jack Webb’s

Shoulder carry to the back of the end zone

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Curls

Put away the CMU’S and Mosey to the flag

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Big boy situps SC
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Flutter kicks
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Burpees OYO

Qic: @Big DIF

Pax: @ Kid Rock (Respect x2), @Bobber (Respect x2), @Hercules x3 (Respect),
@Prius (Respect), @The_Sopran (Respect), @rocketman (Respect), @hot wings,
@Hoale, bob the builder, @rerun, @tugga, @FEMA and @Howletzer

COT:

Prayers for those traveling over the holiday season to visit with family
and friends.

Announcements:

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Red Friday Workout bring in donations for overseas troops
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3rd F study is 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.
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CSUP Event #jingle-balls and #shock-and-thaw channels for details

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com