strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
:spider: :monkey: :man_in_business_suit_levitating:x 10
Plyo:Merkin: x 10
Mosey to the fence exercises
Big boy situps
Urkins
Durkins
:bank: :pirate_flag: :Burpees: x 10 OYO
Mosey to the Jr. Hill. Backwards :bear: crawl up :burpee: x 10 Regular
:bear: crawl down 10 :merkin:
Mosey to the curb:Burpee: broad jumps to the island
Lt. Dans
:bear: crawls to the curb
:monkey: :camel:
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
:Merkin:
:Burpee: at bottom
Repeat
Mosey to the Wall exercises x 10
:alien:
Wall Jump :Burpee:OYO
Crunchy :frog:
In and outs
Freedom Twists
Urkins
Durkins
Mosey to the field of dreams suicides 50, 70 and jail break to the popular
:deciduous_tree: and back exercises x 10 below
Iron mikes
Bernie to the head
Jack Webb’s x 10
Jail break to the fence
Mosey to the Flag for Pax led Mary
Qic: @Big DIF
Pax: @Miyagi (Respect), @tk (Respect), @Bumble Bee (Respect), @Drago,
@Gator @Belichick, @krisniemi75 The Super Fly, @PitBoss , @Hound Dog,
@Tugga, @LePew , @Sloppy Joe @Gepetto, @Hendrix, @Pennsyltucky,
COT: Prayers for strength and guidance throughout our lives.
Announcements:
Convergence for the 8 year anniversary of F3Charleston 13 March planned
for 0600 at SMI.
3rd F study friday 0730 every Friday morning at the Lowes grocery. Check
out the #the-hills-3rdf channel for details.
Beer summit is back usually a 1700 start time. Check the #beer summit
channel for details.
Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck
#wile-e-coyote 0600 Saturday hope to SYITG.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com