strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
Seal Jacks x 10
LBC x 10
Wolverine x 10 oyo
Mosey to the :tennis: courts.
Set 1 arms suicides at 50, 70 and jail break fist set was midcourt then
opposite doubles line:merkins: x 10 at the back doubles line the.
Set 2 legs
Lunges to each doubles line :monkey: :camel: x 10 reverse lunges back.
Set 3 abs
:bear: crawl to each doubles line Spartin situps x 10 Bernie back.
Mosey to the:cinderblocks: grab 2 and take them to the :football: field.
the sets 2 and 3 drop midfield. Exercises x 10 SC on starting sideline
Set 1 Exercise overhead press
Set 2 :cinderblocks::man_in_business_suit_levitating::burpee:
Set 3 cinderblocks::man_in_business_suit_levitating:Iron mikes
Mosey to the pull up bars 3 sets 3 exercises x 10 OYO.
Set 1
Pull-ups
:merkin:
:cinderblocks: Squats
Set 2
Pull-ups
Abyss :merkin:
:ghost: Gorilla :camel:
Set 3
Pull-ups
Iron mikes
Overhead press
Mosey to the :ant: hill with cinderblocks rifle carry one block to the top
then 10 Whirl-e-:bird: :Burpee: at the top. Leave the block and Mosey down
to each tire exercises x 10 IC listed below.
Tier 3 Iron mikes
Tier 2 Lt. Dans
Tier 1 knee tar Jives
Bottom 10 :cinderblocks: :man_in_business_suit_levitating::burpee:
Set 2 regular up and down Crunchy :frog: x 10 on bottom and Spartin situps
on each tier. Blockies on top
Mosey to the fence exercises x 10
Urkins
Durkins
10 bank Robber Burpees oyo
Mosey to the :football: field with blocks continue 50, 70, Jailbreak
suicides with the following exercises at the finish.
Dips
:burpee:
Mosey to the Flag
10 Urkins IC
10 Durkins IC
10 :bank: :pirate_flag: :burpee: OYO
Qic: @Big DIF
Pax: @Sherpa (Respect), @Miyagi (Respect), @tk (Respect) @red_ryder
(Respect), @FEMA, @wildebeast (DR Welcome), @jongresh-lfd @Drago
COT:
Prayers @jongresh-lfd’s Family as they going through the loss of his
Brother in law. Prayrs for God’s guidance in our lives. May we find comfort
in his strength.
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