9 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
:spider: :monkey: :man_in_business_suit_levitating:x 10
:merkin: x 10 oyo
Mosey to the :tennis: courts.
Set 1 suicides :man-running: down and back to each 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
:Burpee: broad :man_in_business_suit_levitating: to each doubles line big
boy situps x 10 Bernie back.
Mosey to the:cinderblocks: grab 1 and take them to the :football: field.
:hocho: :rabbit2: to midfield 10 Crunchy :frog: IC
Rifle carry to the Opposite Sideline
Mosey to the :ant: hill staring with :cinderblocks: exercises and Rifle
carry up to each tire exercises x 10 IC Below unless noted
Curls
Overhead press
Shoulder to shoulder
Clean and press
:burpee: :cinderblocks: :man_in_business_suit_levitating:OYO
Going down shoulder carry down with exercises x 10 IC unless noted
In and outs
:cinderblocks: :man_in_business_suit_levitating::
Big boy situps
Lt. Dans
2nd set Overhead press x 10 OYO at the bottom suicide :man-running: up and
down
3rd Set Shoulder to shoulder at the bottom Bernie up regular down suicide
with :merkin: x 10 on each tire
Set 4 Spartin situps x 10 at the bottom suicide :man-running: up and down.
Grab the blocks shoulder carry to the field walking curl to midfield and
walking Overhead press to the Opposite Sideline.
Put the :cinderblocks: away and Mosey to the Flag for some curb to curb
exercises
Bear :bear: crawl down 10 :merkin: Bernie back 10 :merkin:
Bear :bear: crawl down 10 dips Bernie back 10 dips.
Qic: @Big DIF
Pax: @HelpDesk (Respect), @Miyagi (Respect), @f3upstate (Respect), @FEMA,
@f3dirtybird , Captain America, Flash, @TSA, @jongresh-lfd
COT:
Prayers for Pax running in the P200.
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.
0600-0645 BC Saturday 0430-0515 BC Thursday #wile-e-coyote. Get an early
start to your day or double down. Check out the #wile-e-coyote channel for
details.
2 April around 0900ish Dock building at the Winwood home for boys
Location is 4857 Windwood Farm Rd, Awendaw, SC 29429 looking for 12 to 15
Pax. See @daisy if you are a :HC:
F3 blood drive Friday May 6. Will be in gym at Town Hall. Here is the link
to sign up:
www.redcrossblood.org/give.html/drive-results?zipSponsor=F3
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com