4 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
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Side Straddle hops x 10
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Imperial Walker x 10
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3rd Grade exercises x 10
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⛰ Climbers x 10
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Merkin: x 10
Mosey to the Fence exercises x 10 IC unless noted
Urkins
Durkins
Dips
🏦 🏴☠️ :burpee: OYO
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
Round 1
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🌟 🕴on top
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:Burpee: at bottom
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Repeat ×2
Round 2
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Iron Mikes on top
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🐒 🐫
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Repeat x 2
Mosey to the Wall exercises x 10
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Wall 🕴
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Wall 🕴 🐒 up
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Wall 🕴wil
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Wall 🕴 🐒 up Dan down
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Urkins
–
Durkins
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Dips
Mosey to the big wall
10 Wall 🕴oyo
Mosey to the :cinderblocks: grab head to the 🏈 field exercises x 10 below
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:cinderblocks: 🕸
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Overhead press
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Shoulder to shoulder
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Clean and press
Mosey to the pull up bars exercises listed below
10 pull ups
20 :merkin:
30 squats
Repeat
Put away the:cinderblocks: and finishing on the fence with 10🏦 🏴☠️
:burpee: OYO
Qic: @Big DIF
Pax: @Pennsytucky, @bob the Builder, @boomer
COT: Prayers for strength and guidance throughout our day.
Announcements:
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@bob the Builder on Q Wednesday 💪💪💪
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3rd F study is Friday morning 0730 at the Lowes grocery. Check out the
#the-hills-3rdf channel for details.
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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.
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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