#parkwest 6/8/2020 Q Big DIF

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Park West Monday Workout 6/8/2020

4 strong showed this morning!!

Pledge of Allegiance

Warm up

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Side Straddle hops x 10 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 10IC

Mosey to the stadium stairs up and back Merkins x 10

Repeat

Mosey to the top of Jr hill then

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Round 1: To the sidewalk 10 Burpies then Burpee broad Jumps to the
island and 10 Burpies then Burpee broad Jumps to the side walk and 10
Burpies
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Round 2: From the sidewalk 10 Monkey humpers then lungs to the island
and 10 Monkey humpers then Lunge to the side walk and 10 Monkey humpers
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Round 3: From the sidewalk 10 big boy situps then bear crawl to the
island and 10 big boy situps then bear crawl to the side walk and 10 big
boy situps
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Mosey to the Big hill

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up the hill 10 Star jumps oyo 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 trail head all exercises x 10 IC unless noted otherwise:

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Flutter Kicks
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Spartan situps
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Pretzel right then left leg

Lunges to the bench

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Monkey humpers
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Squats
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Calf raises

Bear crawl down the alley

Mosey to the stadium stairs up and back Merkins x 10

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Repeat x2

Mosey to the flag

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Grass hopper Merkins by @Daisy
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Flutter Kicks by @FEMA
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Flutter Kicks by @Prius
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In and outs
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FreddieMercury’s by @daisy
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Flutter Kicks by @FEMA
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seal Jack’s by @Prius

Qic: @Big DIF

Pax: @prius (Respect), @FEMA and @Daisy

COT: Prayers for @miyagi as he is dealing with the loss of his father.
Continued prayers for @tk as he continues recovery from ankle surgery.

Announcements:

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Do not miss out on the @Daisy birthday Q on Wednesday 10 June!!!
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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.
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Stand by for more information about the start of the tour de Charleston
and July 4th Convergence more to follow in the near future.

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