9 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
Peter Parkers x 10
:merkin: x 10
Mosey to the fence exercises
Urkins
Durkins
:bank: :pirate_flag: :Burpees: x 11 OYO
Mosey to the playground Jr. Hill.
Bernie up 10 :Burpee: :bear: crawl up :merkin: x 10
Bernie up 10 :merkin: reverse :bear: crawl down 10 :burpee:
Mosey to the Jr. Hill
Regular up Iron mikes x 10 regular down :monkey: :camel: x 20 down
Repeat
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO 3 sets exercises
mixed on top and bottom.
:burpee:
:merkin:
Mosey to the Stadium Wall
:package: jumps x 10
Urkins
Durkins
Mosey to the :ant: hill exercises x 10
Burnie up Iron mikes on tier 1, 2 and 3 :burpee: top and bottom
Burnie up Iron mikes on each tier :monkey: :camel: on the bottom.
Regular up Big boy situps on each tire Flutter kicks on bottom finish with
:bank: :pirate_flag: :burpee:
Mosey to the Flag for Pax led Mary
Qic: @Big DIF
Pax: @Orville (Respect), @tk (Respect), @Bumble Bee (Respect), @Beltway,
@Gepetto, @Pennsyltucky, @Bob the Builder @Boomer
COT: Prayers for @Pennsyltucky’s father recovering from a stroke. Praises
for my Marriage celebrating :champagne: 22 years today!!
Announcements:
Convergence for the 8 year anniversary of F3Charleston 12 March planned
for 0600 at #thebridge.
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
summit channel for details.
Check #eastbound and down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
#wile-e-coyote Saturday hope to SYITG. 0430 – 0515 Thursdays.
Q-Source link Jester: reading: f3nation.com/q/jester/
Audio Link:
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com