10 strong showed in the gloom at #parkwest!
Pledge of Allegiance
Alll exercises In Cadence (IC) unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
4th Grade exercises x 10
:spider: :monkey: :man_in_business_suit_levitating:x 10
:merkin: x 10
Mosey to the :cinderblocks: head to the :football: field.
The thing suicides at 50, 70 and jail break fist set was midfield then
opposite sideline the sets 2 and 3 drop midfield. Exercises x 10 SC on
starting sideline
Set 1 Exercise overhead press
Set 2 :cinderblocks::man_in_business_suit_levitating::burpee:
Set 3 cinderblocks::man_in_business_suit_levitating:Iron mikes
Mosey to the pull up bars 3 sets 3 exercises x 10 OYO.
Set 1
Pull-ups
:ghost: :monkey: :camel:
Overhead press
Set 2
Pull-ups
Curls
:cinderblocks::man_in_business_suit_levitating::burpee:
Set 3
Pull-ups
Plyo :merkin:
Iron mikes
Mosey to the :ant: hill with cinderblocks suicides to each tire Bernie up
regular down exercises x 10 OYO each tire
Set 1
Iron Mikes on each tire
:ghost: :monkey: :camel:
Set 2
:merkin:
Overhead press
Rifle carry up to each tire exercises x 10 to listed below
Crunchy :frog:
In and outs
Freedom Twists
Blocking
On the way down
T :octagonal_sign: :merkin:
:cinderblocks::man_in_business_suit_levitating::burpee:
Alternating :cinderblocks:
:cinderblocks: website x 5
Put away the :cinderblocks: then Mosey to the curb :man-running: down
Bernie back curb to curb exercises x 10 listed below.
Urkins
Toe taps
In and outs
Mosey to the fence exercises x 10 IC unless noted:
Urkins
Durkins
:bank: :pirate_flag: :burpee: OYO
Back to the flag for COT
Qic: @Big DIF
Pax: @Prius (Respect), @Sherpa (Respect), @Bumble Bee (Respect), @Slush
Fund
COT: Prayers for the Pax that missed out on the fun and a fu and safe day
as we enjoy the :snowflake: with our family :family:.
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 BC at #wile-e-coyote. Get an early start to your day or double down.
Check out the #wile-e-coyote channel for details.
Oyster Roast February 6th. Location is @Lizards Thicket’s house. Bring
your M (no 2.0s please). $30 per Pax (your M is free). Fees cover food and
any additional money is used to support F3 Charleston operations.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com