13 strong showed in this morning with 2 FNG’s way to go @Sherpa!!
Strongwork by everyone this morning hope to SYITG tomorrow at
#eastbound-and-down!!
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
Squats x 10
:Merkin: x 10
Mosey to the Big Hill
Set 1:
Burnie up Iron mikes x 10 Regular down x 10 :merkin:
Set 2:
Burnie up Lt. Dans x 10 Regular down x 10 :monkey: :camel:
Set 3:
Run up :star2::man_in_business_suit_levitating:x 10 Run down x 10 :burpee:
Mosey to the Wall exercises x 10
Wall :man_in_business_suit_levitating::Burpee: OYO
Lt. Dan wall :man_in_business_suit_levitating:
Crunchy :frog:
In and outs
Freedom twists
Mosey to the field of dreams
:burpee: broad jumps or Lunges to the popular tree :deciduous_tree:
Paddiecake :merkin:
T :octagonal_sign: :Merkins:
:burpee:
Reverse lung to the 2nd most popular :deciduous_tree:
Bernie to the fence
Big boy situps
Spartin situps
Flutter kicks
Bernie to the fence
Lt. Dans
Knee Tar Jives
:monkey: :camel:
Mosey to the :ant: hill
Prepare for the back :merkin :Burpee: Suicide
Burnie up regular down Merkins on each tier :Burpee: at the bottom.
Bernie up exercises at each tier IC unless noted
Tier 1 Iron mikes
Tier 2 Lt. Dan’s
Tier 3 :monkey: :camel:
Tier 4 Wolverine
Backwards :bear: crawl down
Tier 3 Crunchy :frog:
Tier 2 in and outs
Tier 1 big boy situps
Bottom Whirl-e-bird :bird::burpee:
Mosey to the :football: field.
Suicide to midfield back the Opposite Sideline
Repeat
Mosey to the flag.
:bank: :pirate_flag: :burpee: x 10
@Drago led seal jacks
@f3dirtybird led Freddie Mercury’s
@Sherpa led LBC’s
Qic: @Big DIF
Pax: @Sherpa (Respect) FNG’s Carie Van (Bonsai) and Carie Nelson (Pascal)
Welcome, @Miyagi (Respect) @red_ryder (Respect), @the_soprano (Respect),
@Drago, @Tugga, @f3dirtybird, Flash and CaptainAmerica 2.0’s @Slush Fund
COT: Prayers for Jim Connor as he starts continues his battle with colon
cancer.
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.
Oyster Roast February 6th. Location is @Lizards Thicket’s house. Bring
your M (no 2.0s please). $30 per Pax (your M is free). Fees cover food and
any additional money is used to support F3 Charleston operations.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com