5 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
Third grade exercises x 10
Big boy situps x 10 SC
Merkins x 1O
Mosey to the turf suicide modes of transportation ad exercises SC unless
noted
1st set :hocho: :rabbit2: midfield Bernie back :burpee: x 10 :bear: crawl
to the :cinderblocks: :hocho: :rabbit2: to the Opposite side Bernie back 10
:burpee:
2nd set lung down Bernie back 10 iron Mikes midfield top (40 total)
3rd Set Burpee broad jumps down Bernie back x 10 plyo :merkin: (40 total)
Block exercises x 15 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
Rifle carry to midfield
Crunchy :frog:
Big boy situps
Flutter kicks
Next switch to Mid full back with regular down Bernie back exercise at
each stop listed below
Set # 1
Big boy situps top and bottom only 20 total
Set # 2
Iron mikes all stops 40 total.
Set # 3
:Burpee: top an bottom one 20 total
Set # 4
:monkey: :camel: on top :ghost: :monkey: :camel: on bottom 20 total
Block exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Alternating :cinderblocks: :merkin:
Mosey to the gate with :cinderblocks: modes of transportation and exercises
listed below.
Mosey to the :bike: rack !! 10 Celebratory :bank: :pirate_flag: :burpee:
OYO
Qic: @Big DIF
Pax: @Pennsyltucky, @Prius (Respect), @Gator, @jongresh-lfd
COT:
Prayers for @Pennsyltucky’s Father as he is recovering from a stroke.
Announcements:
March 12 Convergence at the #thebridge 0600 start time. 0500 Bad Decision
Pre-:man-running: starts at #sandpitt. If interested meet 0440 to car pool
from #thebridge.
3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through CS Lewis’s screw tape letters. 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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com