6 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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Toy Soliders x 10
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3rd Grade exercises x 10
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:merkin: x 10
Mosey to the Fence exercises
🏦 🏴☠️ :burpee: 10 OYO
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
Round 1
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Iron Mikes
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:Burpee: at bottom
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Repeat ×2 switch to regular up and down
Mosey to the 🏈 field grab a :cinderblocks: cone exercises 10, 20, 30 and
40 yard lines :burpee: broad jumps, 🐻 crawl, lungs and Jailbreak down
Bernie back :merkin: x 10 each stop thrusters at the start.
Repeat modes of transportation exercises at each cone listed below
:burpee:
Iron Mikes
Big boy situps
Flutter kicks
Mosey to the pull up bars below
10 pull ups
20 :merkin:
30 Iron mikes
Repeat with body weight squats
Put away the:cinderblocks: and finishing on the fence with 10🏦 🏴☠️
:burpee: OYO
Qic: @Big DIF
Pax: @Bumble Bee (Respect), @bob the Builder, @boomer, @beltway, @Dubs,
COT: Prayers for @orvile as he prepares for upcoming surgery. Prayers for
@bob the Builder’s boss Drew as he is dealing with sickness and the stress
of work.
Announcements:
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Monday @boomer on Q 💪💪💪
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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 Charleston Convergence 30 May 0700 #sandpitt.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com