Warm up
All exercises IC
SSH
Imperial Walker
3rd grade
Hill Billy
Mt Climbers
Merkin
Speed Ladder w/o
6 TABATA round= 5 exercises 1 minute each w/ 10 seconds restin-between
Round 1
Forward/backward- 2 feet in box
Heisman
Criss-cross
Criss-cross jump
Walking Plank
Round 2
Bear-crawl
Walking Merkin
Criss-cross
Plyo Merkin
Flutter kick
Round 3
Dolphin plank
Lateral in & out
Right hand Mt climber
Left Hand Mt climber
Toe touch
Round 4
Bear crawl Burpee
Right hand Mt climber
Left Hand Mt climber
Plank crunch
Toe Touch
Round 5
Criss-cross hop
Lateral in & out
Heisman
Forward/Backward
Freddy Mercury
Round 6
Speed skater short right
Speed Skater short left
Speed skater long right
Speed Skater long left
Crunch
2 rounds of Mary
Big Boy x10
Hip Hing x10
Frog in & outs x10
Crunch & hold 10 x3
QIC: Howitzer
PAX: @Tugga, @Belichick, @Pitboss
COT: Prayers for hedge of protection around all
Announcements:
· @Beltway isleading a 3rd F Bible study from 7-8:00pm. Meeting in the main building of TheExchange. Link to details:https://f3charleston.slack.com/archives/C5P3MTP4G/p1645562511381209
· 3rd F study is Friday morning 0730 at the Lowes grocery. Checkout the #the-hills-3rdf channelfor details.
· Beer summit this week usually a 1700 start time. Checkthe #beer-summit channelfor details.
· Check #eastbound-and-down channelfor Sundays 0600 Sullivans Island for Ruck or Run.
· 0600 BC at #wile-e-coyote. Get anearly start to your day or double down. Check out the #wile-e-coyote channelfor details.