5 strong showed in this morning gale force:tornado:!!
Pledge of Allegiance
Alll exercises In Cadence (IC) unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
:mountain: Climbers x 10
:merkin: x 10
Mosey to the Big Hill
Burnie up Lt. Dans x 10 Regular down x 10 :Burpee:
Repeat
Mosey to the Wall exercises x 10
Wall :man_in_business_suit_levitating:Whirl-e- bird:bird: :Burpee: OYO
Dips
Urkins
Durkins
Crunchy :frog:
In and outs
Spartin situps
Mosey to the field of dreams
Reverse Lunges to the popular tree :deciduous_tree:
Lt. Dans
Knee Tar Jives
:monkey: :camel:
Bear crawl to the 2nd most popular :deciduous_tree:
:merkin:
T :octagonal_sign: :merkin:
Jack Webb’s
Bernie to the fence
Big boy situps
Flutter kicks
Freedom twists
Mosey to the :cinderblocks: grab one and take it to the :football: field.
:hocho: :rabbit2: to midfield exercises x 10 IC unless noted
Alternating block :man_in_business_suit_levitating:Iron mikes OYO
Iron Mike’s
:ghost: :monkey: :camel:
Overhead carry to the sideline for :cinderblocks: exercises
Curls
Overhead press
Shoulder to shoulder
Mosey to the pull up bars
Set 1
10 Pull-ups
10 :cinderblocks: hop :merkin:
10 Iron mikes
Set 2
10 Pull-ups
10 Alternating :cinderblocks: :merkin:
20 :ghost: :monkey: :camel:
Put the:cinderblocks: away and Mosey to the flag.
Qic: @Big DIF
Pax: @Hound Dog, @Spot Tail, @Slush Fund and @Pennsyltucky
COT: Prayers for @Hound Dog as he starts a search for the right job
opportunity.
Announcements:
3rd F study is Friday morning 0730 at the Lowes grocery. Check out the
#the-hills-3rdf channel for details.
Beer summit this week usually a 1700 start time. Check the #beer-summit
channel for details.
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
0600 BC at #wile-e-coyote. Get an early start to your day or double down.
Check out the #wile-e-coyote channel for details.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com