Park West RED Friday Workout 12/18/2020
2 strong showed this morning!!
Pledge of Allegiance
Warm up
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Side Straddle hops x 15 IC
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Imperial Walker x 15
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3rd Grade exercises x 10 IC
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Michael Phillips x 5 IC
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Arm circles forward and back × 5 IC
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Mountain Climbers x 10 IC
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Merkins x 10 IC
Mosey to the Big Hill
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Up the hill 10 🌟 🕴SC back down 10 10 Burpies OYO
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Repeat
Mosey to the trail head exercises x 10 IC unless noted
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Merkins
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Flutter kicks
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Reverse squats
Mosey to the bench
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RPP
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Derkins
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Left then right leg step-ups
Bear crawl down the ally
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Lunges halfway then burpee broad jumps to the cypress tree.
Mosey to the Wall all exercises x 10 IC unless noted
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Box Jumps
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Left then right leg step-ups
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Urkins
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Durkins
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Dips
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Crunchy 🐸
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Freedom twists
Mosey to the field of dreams
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Round 1, travel there 🐻 crawl, Bernie back Merkins x 10, 15 and 20 at
light pole, popular tree and Head.
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Round 2 repeat with lungs and 🐒 🐫.
Mosey to the Pull-up bars
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Pull-ups x 10 SC
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Merkins x 20 SC
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Squats x 30 SC
Repeat
Mosey to the flag
Qic: @Big DIF
Pax: @FEMA
COT: Prayers for safe travels to Columbia for @FEMA and his Family and for
@Big DIF’s Family going to Beaufort this weekend.
Announcements:
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Check out the #JINGLE-BALLS channel run/ruck starts 0600 at #parkwest on
Saturday 26 December, 2020.
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Check out the #shock-and-thaw channel run/ruck starts 0600 at #parkwest
on Saturday 1 January, 2020.
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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.
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Check #eastbound and down channel for Sundays 0600.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com