6 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 10
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Imperial Walker x 10
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Parker Peters x 10
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Merkins x 1O
Grab a :cinderblocks: and Mosey to the turf suicide modes of transportation
ad exercises SC unless noted
Round 1 Modes of transportation down and back.
🔪 🐇
🐻 crawl
:burpee: broad jump down Bernie back
Forward lunges down backwards lunges back
Block exercises x 10 IC unless noted
Curls
:cinderblocks: 🕸
Overhead press
Shoulder to shoulder
Half back full back suicides Run to Midfield Bernie back full down Bernie
back :burpee: at each stop 20 total
Set 2
Repeat with Iron mikes
Set 3
Repeat with big boy situps
Arm exercises x 10 IC Listed below unless noted
–
:cinderblocks: 🕴:merkin: SC
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Alternating block :merkin:
–
Paddie 🎂 :merkin:
Leg exercises x 10 IC
–
Iron Mikes
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Knee tar Jives
–
Lt. Dans
Put :cinderblocks: at the gate Mosey to the bike rack
Urkins
Durkins
🏦 🏴☠️ :burpee:
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @belichick, @gator, @Kristenneemy (Spalding), @Pennsyltucky, @Pitt Boss
COT:
Prayers for strength andguidance for @pittboss’s friend Chris and his Wife
Ashley as they are working on their marriage. guidance throughout our day.
Strength to be better Father’s, Husband’s, and workers in our community.
Announcements:
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Thorsday 0430 at #wile-e-coyote @Big DIF is on Q.
–
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.
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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.
–
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