9 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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Parker Peters x 10
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:merkin: x 10
Mosey to the Wall exercises x 10
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Wall🕴
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Wall 🕴🐒 up
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Wall 🕴🐒 up Dan down
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Urkins
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Durkins
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Dips
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Crunchy 🐸
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In and outs
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Freedom Twists
Grab a :cinderblocks: head to the back of the end zone. Exercises x 10 IC
unless noted
Curls
:cinderblocks: 🕸 x 7
Overhead press
Shoulder to shoulder
Clear and press
Mosey to the blocks half back full back to the second and Third pickets
with the exercises x 10 SC
Merkin
Iron Mikes
Big boy situps
Mosey to the 🐜 hill
Burnie up regular down suicide style exercises x 10 each tier 40 :merkin:
40 big boy situps
Repeat with
Iron Mikes on each tire
Big boy situps at the bottom
Put away the :cinderblocks: Mozy to the flag for some curb to curb Bernie
down regular back exercise x 10 SC
:merkin:
Big boy situps
Finish with 10 :burpee:
Qic: @Big DIF
Pax: @helpdesk(Respect), @red Ryder (Respect), @F3 Upstate (Respect), Get
to the chopper, Little Wolf, Eric Maynard FNG named (LED), @Geppto, @FEMA
COT: Prayers for the Seacoast Men’s Hikers and for the members of Christ
Church.
Announcements:
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Monday at @Gepetto’s VQ! Come show your Support ITG tomorrow!!
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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