10 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
Dips
Durkins
:bank: :pirate_flag: :Burpees: x 10 OYO
Set 1:
Mosey to the :football: field with:cinderblocks:
10 Overhead Press :burpee: broad jump 10 the 10 yard line 10 :burpee:
Burnie back
10 Overhead Press :bear: crawl to the 20 yard line 20 iron Mikes Bernie
back
10 Overhead Press Lunges to the 30 yard line squats Burnie back
10 Overhead Press Sprint to the 40 yard line 40 big boy situps Bernie back
10 Overhead Press
Set 2:
Mosey to the :football: field with:cinderblocks:
10 thrusters :burpee: broad jump 10 the 10 yard line 10 :burpee: Burnie
back
10 thrusters :bear: crawl to the 20 yard line 20 plyo :merkin: Bernie back
10 thrusters Lunges to the 30 yard line 30 Lt. Dans Burnie back
10 thrustersprint to the 40 yard line 40 Flutter kicks Bernie back 10
thrusters
10 count then
:cinderblocks :spider_web: x 7
Mosey to the pull up bars
Set 1
10 pull-ups
20 :merkin:
30 squats
Repeat
Mosey to the :ant: hill exercises x 10
Burnie up :merkin: on each tier :burpee: at the bottom 2 tiers only
Head back to the flag
Qic: @Big DIF
Pax: @Prius, (Respect), @Mike Torrence-Voltage (Respect), @Slayer
(Respect), @Beltway, @Gator, FNG Nick Weaver Named (STEM), @Bob the Builder
@Boomer, @Slush Fund
COT: Praises for @Morning Wood’s success in his battle with his Jester.
Announcements:
Service Project Windwood Farm Home for Boys 2 April Post BC. Talk to
@daisy if you are a :HC:
Happy Birthday:birthday: to @Gator!!
@jongresh-lfd is on Q Tomorrow and @Boomer will lead us on Monday.
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 or Run.
Check out #wile-e-coyote 0600 Saturday hope to SYITG. 0430 – 0515
Thursdays.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com