strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 10
–
Imperial Walker x 10
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3rd Grade exercises x 10
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⛰ Climbers x 10
–
Plyo Merkin: x 10 SC
Mosey to the Tennis courts. Suicide style exercises with exercises x 10
unless noted
Set one :burpee: broad jumps down Bernie back with @merkin: at each doubles
line
Repeat with lunges down and reverse back and 🐒 humpers x 10 on each
doubles line.
Repeat with 🏃♂️ down Bernie back and Big boy situps on each doubles line.
Mosey to the Big Hill
Hill suicide :burpee: back :merkin: 40:burpee: and 40 :merkin:
Mosey up the hill with rifel carry up exercises on each tire x 10 IC
Overhead press
Shoulder to shoulder
Clean and press
:cinderblocks: 🕴:burpee:
Mosey down with Overhead Press and exercises x 10 IC
Big boy situps
Crunchy 🐸
In and outs
:burpee:
Mosey to the pull up bars
10 pull ups
20 :merkin:
30 Overhead press
Repeat
Lungs with Overhead press x 10 steps and 10 clean and press across the
field Led by @swiper ATL.
Put the :cinderblocks: away
Curb to curb exercises with regular down Bernie back exercises x 10 below
:merkin:
Iron Mikes
Last set regular down Bernie back
Qic: @Big DIF
Pax: @swiper ATL(Respect), @Miyagi (Respect), @Orville (Respect), @drago
COT: Prayers for @Orville as he prepares to have tumors removed from his
pancreaus and spleen.
Announcements:
–
@Orville is on Q Tuesday💪💪💪
–
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.
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Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
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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.
–
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