Q: @Howitzer
PAX: @Prius, @Fema, @BigDif, & @Spalding
Pledge of Allegiance
Sissor Jacks x15 IC
IPW x 10 IC
Hillbilly x10 IC
3rd Grade x10 IC
Slow Squat X10
Merkin w/ a pause x10 IC
Mt Climber x10 IC
Mosey to CMU’s & grab qty 2, head to the turf
Start one side, Farmers carry blocks to the other side doexercise & Farmers carry your blocks back to start point
Durkin x20
R- hand R-leg onblock Merkin x20
L- hand L-leg onblock Merkin x20
Abyss Merkin x 20
Erkin X20
Shoulder press x20
Upright Row x 20
Shrug x 20
Shoulder to shoulderx20
CMU swing x 20
Sumo Squat x 20
R-leg front to backlunge x 10
L-leg front to backlunge
Single leg squat x20 each leg
Dead lift x20
Lying down triceps extensionsx20
CMU preacher curlsX20
Dips X20
Around the worldcurls x20
Side tri rise x20each side
Finish w/ a round of Mary
Big boy situp w/ 4 count down x10 IC
Frogger sit-up x 10 IC
Crunchy Frog Crunch x 10 IC
Toe touch x10 IC
Swimmer x 10 IC
Flutter Kick x20 IC
Superman x 10 IC
Put CMU’s away & Mosey back to the flag
COT: Prayers for all PAX& families, special prayer for Spalding caregiver for his parents.
Prayers for all the kid’s sports getting back into fullswing
Announcements: Stay tuned for Next Saturday Wheel ofMisfortune & the dreaded Hulk Smash Burpee!
· Convergence for the 8year anniversary of F3Charleston 13 March planned for 0600 at SMI.
· 3rd F study friday0730 every Friday morning at the Lowes grocery. Check out the #the-hills-3rdf channel for details.
· Beer summit is backusually a 1700 start time. Check the #beer summit channel for details.
· Check #eastbound anddown channel for Sundays 0600 Sullivans Island for Ruck
· #wile-e-coyote 0600 Saturday hope to SYITG.