5 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
Third grade exercises x 10
Plyo Merkins x 1O
Kraken :burpee:
Grab :cinderblocks: Mosey to the turf suicide modes of transportation ad
exercises SC unless noted
Set 1
Regular :man-running: down Bernie back
10 Wall Walker :burpee:
Set 2
Regular :man-running: down Bernie back
10 :cinderblocks: :man_in_business_suit_levitating::burpee:
Set 3
Regular :man-running: down Bernie back
10 Alternating:cinderblocks: :merkin:
:cinderblocks: exercises x 10 IC unless noted
Alternating :cinderblocks: :merkin:
:cinderblocks: :man_in_business_suit_levitating::merkin:
Blockies OYO
:hocho: :rabbit2: to midfield Bernie back Flutter kicks x 10 :bear: crawl
to your block continue with :hocho: :rabbit2: to opposing side Bernie back
10 Flutter kicks
:burpee: broad jumps down Bernie back big boy situps on each
Lunges to the opposite sideline exercises x 10 IC.
Iron mikes
Lt. Dans
:ghost: :monkey: :camel:
Rifel carry to opposing side exercises x 10 IC
Block exercises x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
:cinderblocks: :spider_web:’s x 5
Jack ass :burpee: :spider_web: x 5
Mosey to the :bike: rack 10 :bank: :pirate_flag::burpee: oyo
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Byte (Respect), Dillon DR FNG from Lawrence SC Named Dark Roast,
Dwayne DR FNG from Lawrence SC Named D10, @Pennsyltucky
COT:
Prayers for God’s protection and strength for @Pennsyltucky as he travels
to Pennsylvania.
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com