Strongwork this morning and thanks for the push!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
Third grade exercises x 10
Moutain Climbers x 10 SC
Merkins x 1O
Mosey to the :cinderblocks: grab 1 mosey to the turf
3 sets of Suicides at 50, 70 and Jailbreak exercises x 10 SC not in any
particular order
Overhead press
:Merkin:
:ghost: :monkey: :camel:
2 sets of the to midfield Opposite Sideline and back with the following
modes of transportation
:hocho: :rabbit2:
Blockee broad jumps
Should to shoulder carry
Rifle carry
With the following Exercises x 10 IC Unless noted:
Set 1
:cinderblocks: :man_in_business_suit_levitating::Merkin:
Alternating block Merkins
Block Webs x 5
Set 2
Lt. Dans
:ghost: :monkey: :camel:
Squats
Set 3
Crunchy :frog:
In and outs
Big boy:cinderblocks: situps
Set 4:cinderblocks: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
Set 5
Crunchy :frog: x 20
In and outs x 20
Freedom twists
Put away:cinderblocks:
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @howitzer (Respect), @Prius (Respect), @Tugga, and @Pennsyltucky
COT: Prayer requests from @Prius, @howitzer and @Tugga for healing of
Cancer, COVID-19, Illness and loss. The names that I could remember were
Jim, Frankie and Mike. The good news is that our heavily father heard all
of our prayers for healing this morning and is working in the lives of
these families.
Announcements:
Talk to @FEMA if you are interested in leading next Saturday at
#wile-e-coyote.
3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through David Following God Faithful. Check out the
#the-hills-3rdf channel for details.
Beer summit is back usually a 1700 start time. Check the #beer-summit
summit channel for details.
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island.
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.
F3 Podcasts
F3 Q Sorce: f3nation.com/q/
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com