#ParkWest 3/19/2020 Q@Big DIF

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Park West Thursday Workout 3/19/2020

Solid work by all this morning!!

Warm up

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Side startle hops x 15IC
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Imperial Walker x 15 IC
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Mountain Climbers 15 IC
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Merkins x 15 IC

Mosey to the Fence

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Urkins x 10 IC
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Durkins x 10 IC
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10 🏦 Robber Burpies OYO

Mosey to the Parking Lot

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Burpee broad Jumps across the lot then Merkins x 10 IC
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Backwards Burpee broad Jumps back then x 10 Merkins

Mosey to the Big hill

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Up the hill x 10 Merkins IC
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Down the hill x 10 Burpies OYO
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Up the hill Iron Mike’s x 10 IC
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Down the hill Squats x 10 IC
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Up the hill Monkey humpers x 10 IC
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Down the hill Flutter Kicks x 10 IC

Mosey to the path

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Prius x 10 SC
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FFlutterkicks x 10 IC
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Forward crab crawl to the post
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Lunges to the tree then Merkins x 10 IC
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Bernie to the road

Mosey to the Wall

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Box Jumps x 10 oyo
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Left then right leg step-ups x 10 IC
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In and Outs x 10 IC
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Freedom twists x 10 IC
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@FEMA’s × 10 SC
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Dips x 10 IC
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Urkins x 10 IC
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Durkins x 10 IC

Mosey to the field of dreams

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Bear Crawl to the oak tree then 10 Merkins IC
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Lunges to the end of the head Iron Mike’s x 10 IC
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Burnie to the fence
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Find the Cell phone then jail break to the fence

Jail break to the flag

Big boy situps x 50 SC Led by @doughboy

COT: Prayers for @doughboy’s Father in law as he is battling pancreatic and
Stomach cancer. Prayers for @Harbaugh as he continues battling stomach
cancer. Prayers for the health care professionals dealing with this
COVAN-19 virus.

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Qic: @Big DIF

Pax: @Junk Yard Dawg (Respect), @FEMA, @Doughboy, @Orville, @Rocketman
(Respect), @daisy, @ LFD, @ZIG,

Announcements

3rd F study meets 0730 on Fridays I believe that this may be Virtual
currently reading Ephesians. Reach out to Tugga for additional information.

F3 Hike more to come initially scheduled for 17-19 April. 6 HC’s who will
be next… POC’s @LFD and @The_Soprano.

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