2 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
:merkins: x 10
Grab :cinderblocks: Mosey to the turf suicide modes of transportation ad
exercises SC unless noted
Set 1
:hocho: :rabbit2: midfield 10 :cinderblocks:
:man_in_business_suit_levitating::burpee: :bear: crawl to the wall 10 wall
climb:burpee: bear crawl to the block :hocho: :rabbit2: to the Opposite
sideline 10 :cinderblocks: :man_in_business_suit_levitating::burpee:
Set 2
Regular :man-running: :burpee: broad jumps to Midfield Bernie back Plyo
:merkin: ate each stop.
10 :cinderblocks: :man_in_business_suit_levitating::burpee:
Rifel carry back block exercises x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
Clean and press
:cinderblocks: :spider_web: x 5
Half back full back exercises x 20 listed below
:burpee
Iron Mikes
Rifel carry to opposing side
Crunchy :frog:
In and outs
Big boy situps
:cinderblocks: exercises x 10 IC unless noted
Alternating :cinderblocks: :merkin:
:cinderblocks: :man_in_business_suit_levitating::merkin:
Blockies OYO
Lunges to the opposite sideline exercises x 10
Iron Mikes
:cinderblocks: hops
:ghost: :monkey: :camel:
Mosey to the :bike: rack exercises x 10 IC unless noted
Urkins
Durkins
:bank: :pirate_flag::burpee: oyo
Mosey Back to the flag!!
Qic: @Big
Pax: Pennsytucky
COT:
Prayers for God’s protection and strength for @Pennsyltucky as he travels
to Pennsylvania. Prayers for @Orville. he recovers from surgery.
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