3 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
Peter Parkers x 10 SC
Plyo :Merkin: x 1O
Mosey to the turf suicide modes of transportation ad exercises SC unless
noted
1st set :hocho: :rabbit2: midfield :cinderblocks: :burpee: Bernie back Plyo
or regular :merkin: x 10 :bear: crawl to the :cinderblocks: :hocho:
:rabbit2: to the Opposite side 10 :cinderblocks: :burpee: Bernie back 10
:burpee:
2nd set lung down Bernie back 10 iron Mikes forward 10 :monkey: camel back.
3rd Set run down Bernie back x down big boy situps back 10 Spartin situps
Block exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
Clean and press
:cinderblocks: :man_in_business_suit_levitating::merkin:
:cinderblocks: :spider_web: x 10
Rifle carry to midfield
Crunchy :frog:
In and outs
Big boy situps
Next switch to Mid back full back with regular down regular back exercise
at each stop listed below
Set # 1
Plyo :merkin:
Set # 2
Iron mikes
Set # 3
Lt. Dans
Block exercises x 10 IC
Curls
Overhead press
Shoulder to shoulder
:cinderblocks: :man_in_business_suit_levitating: :merkin:
Mosey to the gate with :cinderblocks: and put them away
Curb to curb exercises :bear: crawl down 10 Durkins :bear: crawl back 10
:burpee:
Qic: @Big DIF
Pax: @McDreamy (Respect x2) @Pennsyltucky
COT:
Prayers for Guidance throughout our day.
Announcements:
3rd F study meets 0730 every Friday morning at the Lowes grocery.
Currently going through CS Lewis’s screw tape letters. 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.
April 2nd around 0900 The windward home for boy’s project building a dock.
DM @daisy if you are a :hc:
Blood drive coming up in May there is a sign up sheet More to follow on
this.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com