strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
:spider: :monkey::man_in_business_suit_levitating: x 10
Plyo :merkins: x 10
Mosey to the fence exercises x 10
Urkins
Durkins
10 bank Robber Burpees oyo
Mosey to the Big Hill
Hill suicide exercises x 10 OYO
:star2: Plyo :merkin: on top
Burpees at bottom
2nd Set
Repeat
3rd Set Bernie up regular down
Iron mikes on top
Lt. Dans the bottom
Mosey to the Wall exercises x 10
Crunchy :frog:
Spartin situps
Flutter kicks
Wall Jumps OYO
Wall :man_in_business_suit_levitating: double :monkey: :camel:
Wall :man_in_business_suit_levitating:Lt. Dans
Plyo :merkin:
Durkins
Whirl-e-:bird:Burpee Wall jumps
Mosey to the field of dreams
:bear: crawl or Lunge to the popular tree
Big boy situps
Flutter kicks
Freddie Mercury
Jailbreak to 2nd most popular tree and back
Lunge to the 2nd most popular tree
Iron mikes
Jump squats
Lt. Dans
Burpee broad jumps or lunges to the fence
Plyo :merkins:
T :octagonal_sign: :merkins:
Jack Webb’s
Mosey to the :ant: hill for a plyoMerkbackburpee!!
Bernie up 10 plyo :merkins: regular down 10 Burpees 2 tiers.
Mosey to the Flag
10 :bank: :pirate_flag: :burpee:
Qic: @Big DIF
Pax: @Prius (Respect), @Bob the Builder, @Pennsyltucky, @Belichick @Boomer
Running :man-running: @Tugga
COT:
Prayers to continue to accurate in life to hold water when life calls us to
and push forward when the time is right with God’s guidance.
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