Strongwork this morning and thanks for the push!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
Third grade exercises x 10
Peter Parkers x 10
Merkins x 1O
Mosey to the :cinderblocks: grab 1 mosey to the turf
Suicides midfield then full and back exercises x 10 OYO start only.
:burpee:
Repeat with the Wolverine x 10 OYO
Rifel carry to midfield
:cinderblocks: :man_in_business_suit_levitating::Merkin:
Alternating block Merkins
Block Webs
:hocho: :rabbit2: to the Opposite side :cinderblocks: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
:cinderblocks: broad :man_in_business_suit_levitating:Blockees to midfield
Crunchy :frog:
In and outs
:man-swimming: situps
Rifle carry to the Opposite Side :cinderblocks: exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
Next set Lunges down Bernie back Iron mikes at each stop x 10 OYO
finish with Simon :bear: crawl midfield Bernie back big boy situps at each
stop x 10
Put away:cinderblocks: Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Pennsyltucky
COT: Prayers for the tough moments in life. For the ability to listen to
God’s guidance in these matters that provides his will in our lives.
Announcements:
Talk to @FEMA if you are interested in leading next Saturday at
#wile-e-coyote.
3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through CS Lewis’s the great divorce. Check out the
#the-hills-3rdf channel for details.
Beer summit is back usually a 1700 start time. Check the #beer-summit
summit channel for details.
Check #eastbound-and-down down channel for Sundays 0600 Sullivans Island.
Oyster Roast February 6th. Location is @Lizards Thicket’s house. Bring
your M (no 2.0s please). $30 per Pax (your M is free). Fees cover food and
any additional money is used to support F3 Charleston operations.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com