0600 Extra Credit Run @f3dirtybird
0600 Week 2 IPC was crushed by @f3upstate and get to the chopper!! @Big DIF
Joined in the fun we all were better once it was over!!
0700 Park West Saturday Workout 9/12/2020
15 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 Walker x 15
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Hillbillies x 15
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3rd Grade exercises x 10
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Mountain Climbers x 10
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Merkins x 15
Mosey to the Tennis courts
First round:
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Forward bear crawl to the first doubles line × 5 Burpees OYO. Backwards
bear crawl back 5 burpees OYO
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Forward bear crawl to the second doubles line × 10 Burpees OYO.
Backwards bear crawl back 10 burpees OYO.
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Forward bear crawl to the last doubles line × 15 Burpees OYO Backwards
bear crawl back 15 burpees.
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Repeat with lungs mode of transportation ditty humpers at each doubles
line 5, 10 15 SC.
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Repeat with Forward and reverse shuttle run mode of transportation
flutter kicks at each doubles line 5, 10 15 SC.
Mosey to the field with CMU’S then circle up exercises x 10 IC.
10 Merkins then:
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Curls
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Overhead press
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Bent over rows
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Ditty humpers
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Crunchy Frogs 🐸
From the endzone Rifle carry CMU’S to the first light pole.
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Crunchy Frogs 🐸
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Freedom twists
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Big boy situps
Rifle carry CMU’S to the second light pole.
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10 Burpee block jumps
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10 Alternating block Merkins
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10 block Merkins
Rifle carry CMU’S to the back of the end zone .
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Curls
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Overhead press
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Bent over rows
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Ditty humpers
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Iron mikes
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Low slow squats
Mosey to the 🐜hill with CMU
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At the bottom 10 Blockees OYO
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First Tier ditty humpers 10 IC
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Second Tier curls x 10 IC
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Third tier Overhead press x 10 IC
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At the top Crunchy 🐸 x 10 IC
Put up the CMU’S and back to the flag!!
Qic: @Big DIF
Pax: @red ryder(Respect), @free Willy (Respect), @junck yardDawg (Respect),
@sherpa (Respect), @Rocketman (Respect), @TK (Respect), @Prius (Respect),
@The_Sopran (Respect), Greg Holderbeck (FNG) Named Slush Fund Welcome!!,
@rerun, @tugga, @lfd, @f3dirtybird, @drago
COT:
Prayers for @dragos father that he adjusts to his new home. Prayers for
healing of @Spicoli’s mother in law. @Rocketman’s family Nancy and Liz as
they are dealing with the wildlifes on the west coast.
Announcements:
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Iron pax challenge link for sign up:
f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
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Remember to enter your total accumulated reps by midnight tonight Note:
count total rounds then add up all reps to the station you finished at 10
Thrusters 25 reps at each station to get your totals!!!
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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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Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com