4 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
3rd Grade exercises x 10
:spider: :monkey: :man_in_business_suit_levitating:x 10
Wolverine x 10 OYO
Mosey to the Wall exercises x 10
Wall Jump
Wall :man_in_business_suit_levitating: Iron mikes
Wall :man_in_business_suit_levitating: Lt. Dans
Crunchy :frog:
In and outs
Freedom Twists
Curb to curb from curb to the island :bear: crawl exercises x 10 IC Below
Urkins
Durkins
Bernie (backwards run) to the Opposite curb exercises x 10 IC Below
Knee tar Jive
Squats
:monkey: :camel:
Burpee broad jumps back to the center exercises x 10 IC
Big boy situps
Flutter kicks
Crunchy :frog:
Mosey to the Blocks block exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
:ghost: :monkey: :camel:
:cinderblocks: :man_in_business_suit_levitating:
:cinderblocks: :man_in_business_suit_levitating:with Iron mikes x 10
Alternating :cinderblocks: :merkin:
3 sets of suicides 1st at 50 %, 2nd at 75%, and 3rd is aJail break (down
back full back) from the flag to the first island and back then from flag
to the 2nd island and back. 10 Overhead press SC Each time you stop at the
flag (20 total).
Put the :cinderblocks: away
10 celebratory :burpee: OYO
Qic: @Big DIF
Pax: @McDreamy (Respect x 2), @Otto, @Pennsyltucky
COT: Prases for @Wombat family as they welcome a new member. Prayers for
strength for @Greenhorn as he deals with the busyness of life. Prayers for
Falcon as he starts at a new Jobupcoming birthday.
Announcements
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 East Side 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
F3 West Side blood drive April 30th to assist Eliza Kate ( A young girl
who’s battling with lechemia) To assist with her blood transfusions.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com