Park West Saturday Workout 5/30/2020
17 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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Merkins x 15 IC
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Mountain Climbers x 10 IC
Mosey to the Tennis courts
First round:
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Burpee broad Jumps to first doubles line and Bernie back × 10 Merkins
SC at each line.
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Repeat each doubles line
Second Round:
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Lung to first doubles line × 10 Monkey humpers then Burnie back × 10
Monkey humpers x 10 IC
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Repeat each doubles line
Grab CMU’S and Mosey to the Football Field
Circle up in the endzone exercises x 10 IC
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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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In and Outs
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10 Block Star Burpies OYO
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Repeat CMU exercises
Put up CMU’S then mosey to the Ant hill
for some:
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Burp, Back, Merkins (10 Burpies at the bottom Backwards suicide run up
to each tier then 10 Merkins SC normal run down)
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Merk, back, humpers 10 Merkins at the bottom Backwards suicide run up to
each tier then 10 Monkey humpers SC normal run down)
Mosey to the field of dreams
Burpee broad Jumps to the light pole then:
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10 Burpies OYO
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10 Merkins IC
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10 hand release Merkins IC
Bear crawl to the Head then
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In and outs x 10 IC
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Freedom twists x 10 IC
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Big boy situps x 10 SC
Lunges to the light pole then.
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Squats x 10 SC
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Iron Mike’s x 10 SC
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Monkey humpers x 10 SC
Finished up with:
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Monkey humpers by Papercut
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Flutter Kicks by Stat
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Merkins led by @red barron
Qic: @Big DIF
Pax: @drago, @the natural (Respect), @howitzer, thing 2, @Prius (Respect),
Papercut, Stat, @red_ryder (Respect), Red Barron,
@The sopran (Respect), @tugga, @johngreshLFD, @junkyard dawg (Respect)
@f3dirtybird, and CaptainAmerican plus 2.0 FNG
COT: Prayers for @Prius’s neighbor Jack who is dealing with the loss of his
Wife.
Announcements:
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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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com