3 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 15
–
Imperial Walker x 10
–
Third grade exercises x 10
–
⛰ Climbers x 10
–
Merkins x 1O
Grab a :cinderblocks: and Mosey to the turf suicide modes of transportation
ad exercises SC unless noted
:burpee: broad jump to midfield bear 🐻 crawl to opposing side then Bernie
back for burpee cross execute 10 OYO of the following :burpee: with rifel
carry and thrusters x 10 SC in the middle
–
:burpee
–
Wolverine
–
:cinderblocks: 🕴:burpee:
–
Blockie
Half back full back suicides Run to Midfield Bernie back full down Bernie
back :burpee: at each stop 20 total
Set 2
Repeat with Alternating:cinderblocks: :merkin:
Set 3
Repeat with Overhead Press
:Cinderblocks: exercises listed below
Curls
:cinderblocks: 🕸
Overhead press
Shoulder to shoulder
Clean and press
Mosey to the bench exercise x 10 OYO
📦 🕴
📦 🐒 up and down
📦 🐒 up and Lt. Dan down
🔪 🐇 to midfield 10 :burpee: bear 🐻 crawl to opposing side 10 :burpee:
then Bernie back for burpee at midfield 🔪 🐇 to :cinderblocks: 🕴:merkin:
Put :cinderblocks: at the gate Mosey to the bike rack
Urkins
Durkins
🏦 🏴☠️ :burpee:
Qic: @Big DIF
Pax: @swiper (Respect), @Pennsyltucky
COT:
Prayers guidance throughout our day. Strength to be better Father’s,
Husband’s, and workers in our community.
Announcements:
–
Thorsday 0430 at #wile-e-coyote @Big DIF is on Q.
–
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.
–
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