Warm up loop around the parking lot & grab a block
All exercises IC
Scissor Jacks
Arm circles
Imperial Walker
3rd grade
Hill Billy
Merkin
Mt Climbers
Round 1
Merkin x 25
Big boy w/ feet in block 1 up 4 count down x 10
Freddy Mercury x 10 each leg
Toe touch x 10
Farmers carry a lap
Round 2
Hand release Merkin x 25
Superman x25
Farmers carry a lap
Round 3
Merkin w/ 3 sec pause at the bottom x 25
Hip lift x 15
RPP x15
Farmers carry a lap
Round 4
1 ½ Merkin x 25
Swimmer x 25
Farmers carry a lap
Round 5
Slow Motion merkin 5 sec down & 5 sec up x 25
Flutter kick x 25
Farmers carry a lap
Round 6
Prowler or Spiderman x 10 each leg
Big boy w/ feet in block 1 up 4 count down x 10
Freddy Mercury x 10 each leg
Toe touch x 10
Farmers carry a lap
Round 7
Wide arm Merkin
Superman x25
Farmers carry a lap
Round 8
Plyo Merkin- Clap or Superman or Hanible x 25
Hip lift x 15
RPP x15
Farmers carry a lap
QIC: Howitzer
PAX: @Tugga,@Big Dif, @Pennsyltucky
COT: Prayers for friends & family of loved onesrecently passed away especially LFD’s sister’s husband. Prayers for all thosetraveling this weekend, hedge of protection for both of the Wando Rugby teamshome & away for a good match with no major injuries.
Announcements:
· Talk to @FEMA if you are interested in leading next Saturday at #wile-e-coyote.
· 3rd F study meets 0730every Friday morning at the Lowes grocery. Currently going through CSLewis’s the great divorce. Check out the #the-hills-3rdf channel for details.
· Beer summit is backusually a 1700 start time. Check the #beer-summit summit channel for details.
· Check #eastbound-and-down down channel for Sundays 0600 SullivansIsland.
· Oyster Roast February6th. Location is @Lizards Thicket’s house. Bring your M (no 2.0s please). $30per Pax (your M is free). Fees cover food and any additional money is used tosupport F3 Charleston operations.