wile-e-coyote 12/11/2021 Q:Big DIF

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0600 #wile-e-coyote Workout 12/11/2021

3 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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Third grade exercises x 10
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Moutain Climbers x 10 SC
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Merkins x 1O

Mosey to the :cinderblocks: grab 1 mosey to the turf

transportation mode below and exercises x 10 OYO unless noted

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🔪 🐇 to midfield
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:cinderblocks: 🕴:burpee:
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Burnie back
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:Merkin:
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🐻 crawl to the:cinderblocks:
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🔪 🐇
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cinderblocks: 🕴:burpee:

Round 2 Legs

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Goblet :squat: Lunges to midfield
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Alternating:cinderblocks: Iron Mikes
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Bernie back and 🐒 🐫
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Lunges back to :cinderblocks:🕴IC
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Calf raises IC

Round 3 10 count core break

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:burpee: :cinderblocks:🕴to midfield
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Crunchy 🐸
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In and outs
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Big boy:cinderblocks: situps
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burpee: :cinderblocks:🕴to other side
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Crunchy 🐸
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In and outs
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Big boy:cinderblocks: situps

Mosey to the outdoor classroom benches

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🏦 ☠ :burpee: x 10 OYO

Put away:cinderblocks: Mosey to the front of the school:

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📦 🕴
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Reverse 🥒👊 x 10 IC Both legs, right then left

Mosey Back to the flag!!

Qic: @Big DIF

Pax: @daisy, @Pennsyltucky

COT:

Prayers for the Men of F3 to get healthy, that we may continue to grow and
encourage one another

Announcements:

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Talk to @FEMA if you are interested in leading next Saturday at
#wile-e-coyote.
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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.

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Beer summit is back 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.
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If you want to post your backblast to f3holycity.com. send your
backblast in an email to f3hcbackblast@gmail.com. for the subject add
the AO (#parkwest or #wile-e-coyote example) date MMDDYYYY and you name as
the Q. You will receive a notification to your email from
mzbito@gmail.com that it posted example of my post today
f3holycity.com/park-west-10-23-2021-q-big-dif/ why would we do
this @Big DIF??? Great question :thinking_face: this gives us history of
Q’s for for all to review after the history in slack is no longer
available. Let’s visiting pax know what we have going on and gives FNG’S an
idea of what we areabout. If you are competing a slack post all you have
to do is copy paste and email!! Pretty awesome right!! Let me know if you
have any questions and SYITG

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com