4 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 15
Imperial Walker x 10
Third grade exercises x 10
:mountain: Climbers x 10 SC
Merkins x 1O
Mosey to the turf suicide modes of transportation ad exercises SC unless
noted
1st set :hocho: :rabbit2: midfield :cinderblocks: :burpee: x 10 Bernie
back :burpee: x 10 :bear: crawl to the :cinderblocks: :hocho: :rabbit2: to
the Opposite side :cinderblocks: :burpee: x 10 Bernie back 10 :burpee:
2nd set Lung down midfield x 10 Iron mikes Bernie back 10 :monkey: :camel:
Lung full field x 10 Iron mikes Bernie back 10 :monkey: :camel:
3rd Set run down Bernie back x 10 big boy situps and Flutterkicks at mid
full and (20 total big boy situps 20 Flutterkicks
3 sets of Tabata 5 rounds 45 on 15 rest exercises below:
Set 1: :cinderblocks: exercises
Curls
Overhead press
Shoulder to shoulder
Clean and press
Alternating :cinderblocks: :merkin:
Set 2: :cinderblocks: exercises
:ghost: :monkey: :camel:
:cinderblocks: :man_in_business_suit_levitating::merkin:
:burpee: :cinderblocks: :man_in_business_suit_levitating:
Plyo hold :merkin:
Elevator :merkin:
Set 3: :leg:
Lt. Dans
Squats
Iron Mikes
:ghost: :monkey: :camel:
:cinderblocks: hip Bridge
Run down Bernie back full down Bernie back :merkin: at each stop 40 total
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @howitzer (Respect), @Pennsyltucky, @jongresh-lfd
COT:
Prayers for @Pennsyltucky as he travels for work. Prayers for @jongresh-lfd
Daughter as she is travels to a concert and back to school. Prayers for
healing of Emma Grace as she continuse to battle with auto immune disease.
Announcements:
@howitzer is leading us Saturday at #wile-e-coyote.
3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through CS Lewis’s the Screw tape letters#5. Check out the
#the-hills-3rdf channel for details.
Beer summit is back usually a 1700 start time. Check the #beer-summit
channel for details.
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island.
Service Project Windwood Farm Home for Boys 2 April Post BC. Talk to
@daisy if you are a :HC:
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com