8 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
Peter Parkers x 10
:merkin: x 10
Mosey to the fence
Urkins
Durkins
:bank: :pirate_flag: :burpee:
Mosey to the :cinderblocks: grab :cinderblocks: the tire and ropes.
Break into pairs one pair flips the tire one on the ropes The other rifel
carry or run and rotate once each tire group finishes one trip down.
Exercises for each carry group x 5 or x 10 SC. 4 set with the following
exercises:
:ghost: :monkey: :camel:
:cinderblocks: :man_in_business_suit_levitating::merkin:
:cinderblocks::man_in_business_suit_levitating::burpee:
Crunchy :frog:
Put away the tire ropes and :cinderblocks: Mosey to the flag.
Broad jump :burpee: exercises x 10 IC on the curb
Iron mikes
Bernie back and 10 :bank: :pirate_flag: :burpee:
:bear: crawl 10 big boy situps and Bernie back to the fence for 10 :bank:
:pirate_flag: :burpee:
Qic: @Big DIF
Pax: @Prius (Respect), @Orville (Respect), @Bob the Builder, FNG Solon Mann
named Meat Eater (Welcome) @Spot Tail, @Asterisk, @Boomer.
COT: Is prayers for @Prius as he is looking for a new opportunity at work.
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com