9 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
:mountain: Climbers x 10
Merkin: x 10
Mosey to the Fence exercises x 10 IC unless noted
Urkins
Durkins
Dips
:bank: :pirate_flag: :burpee: OYO
To the playground Jr hill
Burning up 10 burpees
:bear: crawl down 10 :merkin:
Repeat
Mosey to the Stadium stairs up over down and finishing on the curb at the
Jr. Hill.
Bernie up regular down exercises x 10 listed below for each set.
Set 1
Iron Mikes IC
Lt. Dans
:burpee: broad jumps to the island exercises x 10 IC
Big boy situps
Crunchy :frog:
Freedom Twists
:bear: crawl to the curb
:burpee:
Paddie :birthday::merkin:
Hand release :merkin:
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 trail head Jack Webb’s x 10
Mosey to the benches. Is exercises times 10 IC
Big boy situps
Flutter kicks
Freddie Mercury
Mosey to the Wall exercises x 10
Wall Jump
Wall :man_in_business_suit_levitating: :burpee:
Wall :man_in_business_suit_levitating:wil
Whirl-e-:eagle: :burpee:
Set 2
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
Freedom Twists
Spartin situps
Burpee broad jumps to the 2nd popular :deciduous_tree:
Hand release :merkin:
:merkin:
Plyo :merkin
Mosey to the :ant: hill
Burnie merkin :burpee: suicide up The hill to each tier 40 :merkin: 30
:burpee: ten Pull-ups at the end.
Mozy to the :football: field:burpee: broad jumps to midfield :bear: crawls
to the opposite sideline.
Qic: @Big DIF
Pax: @McDreamy(Respect x 2), @HelpDesk(Respect), @doughboy (Respect)
@Atticus (Respect), @Pennsyltucky, @daisy, @Boone’s Farm , @Tugga,
COT: Prayers for strength and guidance throughout our day.
Announcements:
@Tugga is on Q Tuesday:muscle::muscle::muscle:
@Drago’s :birthday: Q this Monday at the #thepheonix
:muscle::muscle::muscle:
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