0500 Park Monay Workout 04/19/2021
7 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 10
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Squats x 10
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Parker Peters x 10
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Peter Parkers
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Merkins x 15
Moosy to the :cinderblocks: Grab 1
Line up on the Pull-upbars.
Set # 1
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Pull-ups
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Overhead press
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Merkins
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Block squats
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Repeat
Set # 2
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Curls
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Overhead press
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Shoulder to shoulder
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Clean and press
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Pull-ups
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Repeat
Mosey to the 🐜 hill exercises x 10 IC unless noted
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Big boy situps at the bottom
Rifel carry up to Tier 1
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Shoulder to shoulder
Rifle carry up to Tier 2
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Curls
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Overhead press
Rifle carry to the third tier
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Crunchy 🐸
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In and outs
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Freedom twists
Rifle carry to the forth tier
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Alternating block Merkins
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T 🛑 Merkins
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Burpees block jumps
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Blockees
Put up the :cinderblocks: Mosey to the flag
10 🏦 robber Burpees
@Barter kicks in hopes that he will return to the gloom!!
Qic: @Big DIF
PAX: @hotwings, @The_Sopran (Respect), @smokey, @haolie, @Penskatucky and
@beltway
COT: Prayers for safety for @The Soprano as he prepares for the upcoming
hike.
Announcements:
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If you or someone you know is interested in Adopting see @Beltway about
a non-profit organization that can help out with this process.
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3rd F study Friday 0730 every Friday morning at the Lowes grocery.
Reading The gospel of John #the-hills-3rdf channel for details.
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Beer summit 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