Park West Wednesday Workout 6/3/2020
5 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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Squats x 10 IC
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Mountain Climbers x 10 IC
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Merkins x 10 IC
Mosey to the parking lot
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Bear crawl across the parking lot × 10 Burpies then bear crawl back x 10
merkins.
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Lunges across the parking lot x 10 iron Mike’s IC then Lunges back x 10
Monkey humpers IC
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Burpee broad Jumps across the parking lot × 10 Big boy situps SC then
Burpee broad Jumps back and 10 in and Outs IC.
Mosey to the Big hill (fleshly Moan BTW)
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10 Burpies OYO up the hill 10 Merkins SC back down 10 Merkins SC
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Up the hill 10 iron Mike’s SC back down then 10 Monkey humpers IC
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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Dips
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Urkins
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Durkins
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Freedom twists
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In and Outs
Mosey to the field of dreams
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Burpee broad Jumps to the first pole 10 Merkins IC
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Lunges to the head then iron Mike’s x 10 IC
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Bear crawl to the second light post then big boy situps x 10 SC
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Crab crawl to the fence then Merkins x 10 IC
Grab CMU’S and Mosey to the parking lot
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Abyss Merkins x 5 IC then farmers carry to the side walk Dips x 10 IC
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Farmers carry to the end then 10 block Jump Burpies OYO
Farmers carry back the Circle up for CMU exercises x 10 IC
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Curls
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Overhead press
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Shoulder to shoulder
Put up CMU’S then mosey to the flag
Qic: @Big DIF
Pax: @The_Soprano (Respect), @Prius (Respect) @howitzer and FNG Welcome
@pete_Vav named Sherpa (Respect)
COT: Prayers for the country as we are dealing with racial discrimination,
hate and looting. Prayers for friends of @howitzer that are soon to embark
on Military Service.
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