0600 #wile-e-coyote Workout 9/25/2021
5 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
Third grade exercises x 10
:mountain: Climbers x 15
Merkins x 1O
Michael Phillips x 5
Grab a :cinderblock: mosey to the Piers
:cinderblock: exercises x 10 IC Listed below
Curls
Overhead press
Shoulder to shoulder
Clean and press
Crunchy :frog:
Rifle carry to the 3rd pier exercises x 10 IC unless noted:
Alternating block Merkins
Burpee block jumps x 10 oyo
T stop block Merkins
Rifle carry to the flag pole
Squats
Iron mikes
:ghost: :monkey: :camel:
Rifle carry to 3rd pier
Crunchy :frog:
In and outs
Big boy situps
Rifle carry back to the start Repeat :cinderblock: exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Crunchy :frog:
Put away :cinderblock:
Mosey to the turf field
Regular run down Burnie back suicide midfield back all the way across and
back Merkins x 10 SC at each station 40 total.
Repeat suicide with Burpee broad jump and Bernie midfield and :bear: crawl
full field and Bernie back. Big boy situps x 10 SC 40 total
One set of pull ups x 10 SC
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Bobber (Respect x 2), @FEMA, @Pennsyltucky, FNG Chad Anderson (Woosah)
COT:
Prayers for guidance throughout our day and the wisdom to make sound
decisions.
Announcements:
Week 4 IPC events TBD…Check link below tomorrow for upcoming week 3
challenge: f3greenwood.com/.
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.
Beer summit is back usually a 1700 start time. Check the #beer-summit
channel for details.
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island.
Edge of Glory relay trial run :man-running:. 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