Pledge of Allegiance
SSH x15
Americans x15
Mt :woman_climbing: x15
Imperial Walkers x15
To the Curb for Curb Crawls
MOT – :bear: crawl
Exercises- big boy sit up
MOT – :bear: crawl
Exercises- flutter kicks
MOT – lunge
Exercises- Squat
To the Big Hill – treat like a lap! (Not lap dance)
Circling the big hill – at each bottom – 10 burpee’s for a total 60 for 3
laps
Jail break to VB court
Curb Crawl Suicide
MOT – mosey, karaoke, Burnie
LBC, Americans, RL :pretzel:, LL :pretzel:
Indian Run to CMU
Curl, Triceps, OH press x 10
Bent over Row, cling press, soul train x 10
Big Boy no block over head x 10
Big Boy with block over head x 10
Back to flag
10 Plank Jacks and then 10 more for fun
COT: issues of war, @Pennsyltucky neighbors fire, Steve – friend of Orville
Wright
PAX: @PitBoss @Pennsyltucky @Big DIF @Tugga @Hound Dog @Hendrix @LePew
@Bobber @RocketMan @Drago @orvillewright @Geppetto the superfly, @Gator
@daisy @Bumble Bee @Slush Fund
Q: @jongresh-lfd
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com