Solid work by all this morning!!
Pledge of Allegiance
Warm up
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Side straddle hops x 15 IC
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Imperial Walker x 15 IC
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3rd grade exercises x 15 IC
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Merkins x 15 IC
Mosey to the Big to the big Hill
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Burpees at the bottom X 10 OYO
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Up the hill star jumps times 10 OYO
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Repeat with Merkins x 10 IC
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Up the hill Monkey humpers x 10 IC
Mosey to the Wall
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Box Jumps x 10 oyo
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Left then right leg step-ups x 10 IIC
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Urkins x 10 IC
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Durkins x 10 IC
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In and Outs x 10 IC
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Freedom twists x 10 IC
Mosey to the field of dreams
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Burpee broad Jumps to the oak tree then big boy situps x 10 SC
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Bear crawl to to the 2nd Popular tree then Flutter Kicks x 10 IC.
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Burnie to the fence then 10 Burpies OYO
Mosey to the ant hill
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Big boy situps x 10 SC
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Burnie to the first tier x 10 Merkins IC
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Bernie to the second tier x 20 flutter Kicks IC
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Burnie to the third tier x 30 Monkey humpers SC
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Bernie to the fourth tier x 40 Freedom twists IC
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Back to the third tier x 30 Merkins SC
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Bernie to the second tier x 20 big boy situps SC
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Burnie to the first tier x 10 big boy situps SC
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10 Burpies OYO
Mosey to the Pull-up bars
2 sets of 10 pull ups, 20 Merkins and 30 Squats
Mosey to the CMU’S
Grab 2 CMU’S and head to the Football field
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Farmers carry to the first light post then Dips x 10 IC
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Farmers carry to the second light pole then Flutter kicks x 10 IC
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Farmers carry to the end zone then Abyss Merkins x 10 IC
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Back across the field Farmers carry to the first light post then 👻
gorilla humpers x 10 IC
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Farmers carry to the second light post alternating block Merkins x 10 IC
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Farmers carry to the end zone then CMU exercises
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Soul train x 10 soul train Cadence
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Curls x10 IC
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Overhead press x 10 IC
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Shoulder to shoulder x 10 IC
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Kettle bell swings x 10 SC
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Block Squats x 10 SC
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Back across the field Farmers carry to the second light post then 10
Burpie block Jumps OYO
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Farmers carry back
Put away CMU’S
Mosey back to the flag
Prayers for the Rodriguez family who is dealing with the passing of their
son. For @F3UpState’s sister in law. Prayers for doughboys father-in-law as
he’s dealing with a cancer diagnosis and possible treatment this Thursday.
Continued Prayers for @Miyagi F3 as he continues his recovery.
Qic: @Big DIF
Pax: @F3UpState , @FEMA, @f3dirtybird, @RocketMan, @tk, @the_soprano,
@doughboy
Extra credit: @f3dirtybird, @FEMA, @Big DIF
Announcements:
eastbound and down meets at The Foot Store
Link to the footstore starting point for the 0600 Sunday morning run SYITG!!
1909 N Highway 17 #S, Mt Pleasant, SC 29464
(843) 849-1108
maps.app.goo.gl/fAStC8ivZ6MLyqep7
3rd F study meets 0730 every Friday morning at the Lowes grocery. Currently
reading Forgotten God By Francis Chan. Reach out to Tugga for additional
information.
Need to get a count on HC’s for the F3 Charleston Oyster Roast will be held
on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd,
Johns Island, SC 29455. Make some time to get out and drink some
coca-cola’s with your F3 Brothers and suck down some oysters while raising
money for a charitable cause. Link for more info.
f3holycity.com/events/f3charleston-2020-oyster-roast/
F3 Hike more to come initially scheduled for the weekend after Easter. More
to come POC’s @LFD and @The_Soprano.
March 14 Convergence at indigo.rebellion.Link below:
f3holycity.com/events/f3charleston-1st-quarter-convergence-indigo-rebellion/
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com