0600 #wile-e-coyote Workout 9/18/2021
6 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 10
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Third grade exercises x 10
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Big boy situps x 10 SC
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Merkins x 1O
Mosey to the Piers markers every 3rd pier suicide modes of transportation
ad exercises SC unless noted
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1st set 🐻 crawl down Bernie back Merkins x 10 SC at all 3 stops 60
total Merkins
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2nd Set Burpee broad jumps down Bernie back x 10 🐒 🐫 (60 total)
Third set run together every 3rd pier exercises x 10 below IC unless noted
Stop # 1
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Crunchy 🐸
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In and outs
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Big boy situps
Stop # 2
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Iron mikes
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🐒 🐫
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Sumo Squats
Stop # 3
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Merkins
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T 🛑 Merkins
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Jack Webb’s
Mosey to the palm 🌴 trees
Weave between the palm every 3rd tree stop for exercises 3 then 6 then 9.
1st run Burpees
2nd run Iron mikes
3rd run Spartin situps
Mosey to the curb for circle Merkins x 10 SC shuttle down and back 6 stops
(60 Merkins)
Mosey Back to the flag!!
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Barter kicks
Qic: @Big DIF
Pax: @Tugga, @fema, @f3dirtybird, @Bocephus and @Slush Fund
COT:
Prayers for guidance throughout our day and the wisdom to make sound
decisions.
Announcements:
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Week 3 IPC events TBD…Check link below tomorrow for upcoming week 3
challenge: f3greenwood.com/.
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3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through CS Lewis’s the great divorce. 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.
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Edge of Glory relay trial run 🏃♂️. Need 4 man team looking to
participate for the North Beast side. Winning team will participate in the
regional finals on 9/29/2021. More to follow.. reach out to @Big DIF if
you’re interested.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com