#parkwest 6/4/2020 Q: Big DIF

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Park West Thursday Workout 6/4/2020

4 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 10
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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
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Crunchy Frogs x 10 IC

Mosey to the parking lot

Merkins on the curb ×10 IC

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Urkin
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Left arm up
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Right arm up

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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 crunchy Frogs IC.

Mosey to the Jr. Hill

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Merkins x 10 at the top then Burpies x 10 OYO at the bottom
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Repeat x 3
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Iron Mike’s at the top x 10 SC then Monkey humpers x 10 SC at the bottom
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Repeat x 3

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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Repeat
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Up the hill 10 iron Mike’s SC back down then 10 Monkey humpers IC
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Repeat

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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Crunchy frogs
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In and Outs

Grab CMU’S and Mosey to the parking lot for CMU exercises x 10 IC

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Curls
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Overhead press
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Bent over rows
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Shoulder to shoulder
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Burpee block Jumps OYO
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Repeat

Put up CMU’S then mosey to the flag

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Spartan situps led by @F3UpState
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Flutter Kicks led by @jongresh-lfd
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Big boy situps

Qic: @Big DIF

Pax: @f3upstate, @johngreshLFD

Extra Credit: @f3dirtybird

COT: Prayers for the country as we are dealing with racial discrimination,
hate and looting. Prayers for the family of the Saint Louis Police Officer
David Dorn. Prayers for George Floyd and his family. Continued Prayers for
@doughboy’s father in law fighting cancer. Prayers for @tk as he continues
recovery from ankle surgery and for his wife that is currently waiting on
furloughs to end.

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