12 strong showed in the gloom at #parkwest!
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
Plyo:merkin: x 10 SC
Mosey to the fence
Urkins
Durkins
:bank: :pirate_flag: :burpee:
Mosey to the :cinderblocks: grab 2 :cinderblocks: and the tire.
Break into pairs one pair flips the tire. The other Farmers carry and
rotate once each tire group finishes one trip down. Exercises for each
carry group x 5 SC. 3 set with the following exercises:
Abyss :merkin:
:cinderblocks::man_in_business_suit_levitating::burpee:
Dips
Put away the tire and :cinderblocks: Mosey to the flag.
Broad jump :burpee: exercises x 10 IC on the curb
Crunchy :frog:
In and outs
Freedom Twists
:bear: crawl back and Mosey to the fence for some :bank: :pirate_flag:
:burpee:
Qic: @Big DIF
Pax: @Bobber (Respect x 2), @Bumble Bee (Respect), @Sherpa (Respect), @Bob
the Builder, @Gepetto , @Hendrix, @Tugga, @Drago, @LePew,
The Super Fly. @PitBoss
COT: Is prayers for the familys affected by the :fire: yesterday in West
Ashley.
Announcements:
YHC on Q :camel: day
@PitBoss on Q Thursday
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