2 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
Grab
Farmers carry to the turf suicide and back partner modes of
transportation and exercises SC unless noted
Partner A Farmers carry down and back.
Partner B down Bernie back
10
Round 2
Partner A Farmers carry down and back.
Partner B Lung down Bernie back
10 Iron mikes
Both Pax crawl down Bernie back
10 Wolverines
Block exercises x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
Alternating
Rifel carry to opposing side exercises x 10 IC
Crunchy
In and outs
Big boy situps
Rifel carry back exercises x 10
Blockies
Put the cinderblocks away and head to the parking lot. Hit all 3 islands
regular down Bernie back exercises x 10 SC on each island and at the start
60 total. 3 sets with the following exercises
Set 1
Set 2 Iron mikes
Set 3 big boy situps
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Pennsyltucky
COT:
Prayers guidance throughout our day. Strength to be better Father’s,
Husband’s, and workers in our community.
Announcements:
Saturday 0600 at #wile-e-coyote YHC 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.
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. (edited)
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com