5 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
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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:merkin: x 10
–
Michael Phillips x 10
Mosey to the Fence exercises
🏦 🏴☠️ :burpee: 10 OYO
Mosey to the 🐜 Hill
:burpee: Bernie :merkin: 10 :burpee: at the bottom 10 :merkin: on each tier
40 total suicide style starting with the:burpee:
Half back full back suicides Run to crosswalk Bernie back 🏃♂️ to the
island down Bernie back Alternating :cinderblocks: :merkin: each stop 20
total
Set 2
Repeat with :cinderblocks: 🕴:merkin:
Set 3
:cinderblocks: 🕴:burpee:
Set 4
Rifel carry to midfield Bernie back 10 iron Mikes 🏃♂️ back to your
:cinderblocks: continue Rifel carry to the island tree Bernie back and 10
Iron mikes run back to your block Rifel carry back and put away
the:cinderblocks:
Mosey to the pull up bars below
10 pull ups
20 :merkin:
30 Iron mikes
Repeat with body weight squats
Put away the:cinderblocks:
Mosey to the Flag finishing on the fence with 10🏦 🏴☠️ :burpee: OYO
Qic: @Big DIF
Pax: @belichick, @bob the Builder, @gepetto, @Dubs,
COT: Prayers for strength and comfort for Ms. Vanessa’s Co worker Ms. Gina
who lost her husband. Prayers for healing for Mr. Bill (Firecracker Bill)
suffered a fall and is going through recovery. Prayers for the familys and
those affected by the school shooting in Texas.
Announcements:
–
30 May 0530 Memorial day Murph #parkwest led by
@belichick:muscle::muscle:
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Memorial day Convergence at the #sandpitt 30 May 0700 hotwire send off.
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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
–
Service opportunity this Sunday 29 May from 0900 to 1400 Looking for
4-5 men who can help move furniture from a two bedroom apartment in Mt.
Pleasant to a house in N. Charleston. See @Mike Torrence-Voltage if you are
a :hc:
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com