Warm up loop around the parking lot & grab a block
All exercises IC
Scissor Jacks
Arm circles
Imperial Walker
3rd grade
Hill Billy
Merkin
Mt Climbers
Round 1
Merkin x 25
Big boy w/ feet in block 1 up 4 count down x 10
Freddy Mercury x 10 each leg
Toe touch x 10
Farmers carry a lap
Round 2
Hand release Merkin x 25
Superman x25
Farmers carry a lap
Round 3
Merkin w/ 3 sec pause at the bottom x 25
Hip lift x 15
RPP x15
Farmers carry a lap
Round 4
1 ½ Merkin x 25
Swimmer x 25
Farmers carry a lap
Round 5
Slow Motion merkin 5 sec down & 5 sec up x 25
Flutter kick x 25
Farmers carry a lap
Round 6
Prowler or Spiderman x 10 each leg
Big boy w/ feet in block 1 up 4 count down x 10
Freddy Mercury x 10 each leg
Toe touch x 10
Farmers carry a lap
Round 7
Wide arm Merkin
Superman x25
Farmers carry a lap
Round 8
Plyo Merkin- Clap or Superman or Hanible x 25
Hip lift x 15
RPP x15
Farmers carry a lap
QIC: Howitzer
PAX: @Tugga, @Big DIF, @Pennsyltucky
COT: Prayers for friends & family of loved ones recently passed away
especially LFD’s sister’s husband. Prayers for all those traveling this
weekend, hedge of protection for both of the Wando Rugby teams home & away
for a good match with no major injuries.
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.