15 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 Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
Round 1-3
:star2: :man_in_business_suit_levitating:on top
:Burpee: at bottom
Repeat ×2
Round 4
Iron Mikes on top
:monkey: :camel:
Round 5
Squats
Squat jumps
Round 6
Iron Mikes
Lt. Dans
Mosey to the Wall exercises x 10
Wall Jump
Wall :man_in_business_suit_levitating: Iron mikes
Wall :man_in_business_suit_levitating: Lt. Dans
Crunchy :frog:
In and outs
Freedom Twists
Mosey to the field of dreams and :bear: crawl to the popular
:deciduous_tree: and back exercises x 10 below
Big boy situps
Heals to heaven
Spartin situps
Burpee broad jumps to the 2nd popular :deciduous_tree:
:burpee:
:merkin:
Plyo :merkin
Bernie to the fence
Mosey to the Blocks block exercises x 15 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
:ghost: :monkey: :camel:
:cinderblocks: :man_in_business_suit_levitating:x 10
:cinderblocks: :man_in_business_suit_levitating:with Iron mikes x 10
Alternating :cinderblocks: :merkin:
:cinderblocks: :man_in_business_suit_levitating::merkin:
:cinderblocks: :merkin: SC
Qic: @Big DIF
Pax: @Bobber (Respect x 2), @RocketMan, (Respect), @Bumble Bee (Respect),
@Drago, ace ventura, @Slush Fund, @Belichick, The Super Fly, @PitBoss
@Tugga, @LePew @Gepetto, @Hendrix, @Pennsyltucky,
COT: Prases for @Drago’s upcoming birthday. Prayers for strength and
guidance throughout our lives.
Announcements:
Thursday Q: @PitBoss
@Drago :birthday: Q this Monday at the #thephoenix 0530 start.
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.
0600-0645 BC Saturday 0430-0515 BC Thursday #wile-e-coyote. Get an early
start to your day or double down. Check out the #wile-e-coyote channel for
details.
2 April around 0900ish Dock building at the Winwood home for boys
Location is 4857 Windwood Farm Rd, Awendaw, SC 29429 looking for 12 to 15
Pax. See @daisy if you are a :HC:
F3 blood drive Friday May 6. Will be in gym at Town Hall. Here is the link
to sign up:
www.redcrossblood.org/give.html/drive-results?zipSponsor=F3
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com