13 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
:mountain: Climbers x 10
:merkin: x 10
Mosey to the fence exercises
:bank: :pirate_flag: :Burpees: x 10 OYO
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
Set 1
:star2: jumps up top
:burpee: at the bottom
Set 2
Iron mikes up top
:burpee: at the bottom
Set 3 Regular up and regular down
Squats up top
:monkey: :camel: at the bottom
Repeat
Mosey to the Wall exercises x 10
:package: Jump
Lt. Dan :package: jumps
Ghost :ghost: :monkey: :camel:
Urkins
Durkins
Bottom Whirl-e-bird :bird::burpee:
Crunchy :frog:
In and outs
Freedom twists
Mosey to the field of dreams.
:bear: crawl to the popular tree.
Kneetar Jive x 10 IC
Bernie to the light pole
:Merkin: x 10 IC
Bernie to the fence
:burpee: x 10 OYO
Mosey to the :ant: hill
Prepare for Suicide up regular down regular 10 Merkins at the bottom. One
set of celebratory burpees at the top tier.
Next set Iron Mike’s on each tier :monkey: :camel: at the bottom.
Celebratory burpees at the top.
Mosey to the flag
Big boy situps x 10 IC
Qic: @Big DIF
Pax: @Sherpa (Respect), @Drago, @Tugga, @PitBoss, @Haole @Pennsyltucky,
The_Superfly, @Gepetto, @Belichick, @Bob the Builder, @jongresh-lfd
COT: Praises for @Haole nephew returning home from the hospital.
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