7 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
3rd Grade exercises x 10
:mountain: Climbers x 10
:merkin: x 10
Mosey to the :cinderblocks: grab :cinderblocks: the tire and ropes.
Break into pairs one pair flips the tire one on the ropes The other rifel
carry or Farmers carry and rotate once each tire group finishes one trip
down. Exercises for each carry group x 5 or x 10 SC. 4 set with the
following exercises:
Abyss :merkin:
Abyss :cinderblocks: :man_in_business_suit_levitating::merkin:
Dips
Overhead press
Shoulder to shoulder
Curls
Put away the tire ropes and :cinderblocks: Mosey to the fence
10 :bank: :pirate_flag: :burpee: OYO
@barter Kicks (in hopes of his return TTG)
Qic: @Big DIF
Pax: @Prius (Respect), @Pennsyltucky @Spot Tail, @Asterisk, @Beltway,
@Gator
COT: Is prayers for @Prius as he is looking for a new opportunity at work.
Announcements:
March 12 Convergence at the #thebridge 0600 start time.
@Beltway is leading a 3rd F Bible study from 7-8:00pm. Meeting in the main
building of The Exchange. Link to details:
f3charleston.slack.com/archives/C5P3MTP4G/p1645562511381209
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com