7 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
Peter Parkers x 10
Merkin: x 10
Mosey to the Fence exercises x 10
OYO
Mosey to the Big Hill
Hill suicide Burnie up regular down exercises x 10 OYO
Round 1-3
on top
:Burpee: at bottom
Repeat
Round 4
Iron Mikes on top
Plyo
Repeat
Mosey to the Wall exercises x 10
Wall Jump
Wall
Monkey up Lt. Dan down
Crunchy
In and outs
Freedom Twists
Mosey to the field of dreams and to the popular and Bernie back
exercises x 10 SC then run to the next popular Bernie back exercises x
10 SC
Plyo
Iron Mikes
Big boy situps (free release on first stop 20 at the end)
Jailbreak to the fence 10 :burpe: OYO
Burpee broad jumps to the 2nd popular
Hand release
Plyo :merkin
Mosey to the concession stand
5 :burpe: Jack donkey
5 :burpe: Wall climbs
Mosey to the Big Boy Wall exercises x 10
Wall OYO
Urkins IC
Durkins IC
Jailbreak to the flag
Mosey to the Curb. Curb to curb exercises suicide style. down Bernie
back exercises x 10 OYO
down
back
2nd set
down and back
Qic: @Big DIF
Pax: @Boomer, @Bob the Builder, @Gepetto, @Beltway, Warren Wade FNG Named
@DUBS (Welcome) @Pennsyltucky,
COT: Prayers for @Pennsyltucky as he travels to Florida.
Announcements:
Tuesday @LFD on Q
Day @Bob on Q
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.
Looking to a Memorial day Murph!! Possibly Friday 27, May at #parkwest!!
Reach out to @Belichick if you are interested.
Memorial day Convergence 30 May 0700 at the #sandpitt.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com