2 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 15
–
Imperial Walker x 10
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Third grade exercises x 10
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⛰ Climbers x 10
–
Merkins x 1O
Grab :cinderblocks: Mosey to the turf suicide modes of transportation ad
exercises SC 4 stops Dimond style SC exercises at each stop unless noted
1st mode of transportation 🐻 crawl with :merkin: at each stop (100 total)
2nd mode of transportation lunges with Iron mikes at each stop (100 total)
3rd mode of transportation :burpee: broad jump with big boy situps at each
stop (100 total
Half back full back suicides Run to Midfield Bernie back full down Bernie
back :cinderblocks: :burpee: at each stop 20 total
Set 2
Repeat Alternating :cinderblocks: :merkin:
Set 3
Repeat with big boy situps
:cinderblocks: exercises x 10 IC unless noted
Curls
:cinderblocks: 🕸
Overhead press
Shoulder to shoulder
Clean and press
Rifle carry to the Opposite side exercises x 10 IC unless noted
:cinderblocks: 🕴:merkin:
Alternating :cinderblocks: :merkin:
T🛑 :merkin:
Rifle carry to the Opposite side exercises x 10 IC unless noted
👻 🐒 🐫
Alternating :cinderblocks: 🕴Iron Mikes
:cinderblocks: Squats
Put :cinderblocks: at the gate Mosey to the bike rack
Urkins
Durkins
🏦 🏴☠️ :burpee:
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Pennsyltucky
Prayers guidance for work and for the Men going hiking. Prayers to be
better Father’s, Husband’s, and workers in our community.
Announcements:
–
Saturday 060 YHC is on Q
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3rd F study is Friday morning 0730 at the Lowes grocery. Check out the
#the-hills-3rdf channel for details.
–
Beer summit this week usually a 1700 start time. Check the #beer-summit
channel for details.
–
Check #eastbound-and-down channel for Sundays 0600 Sullivans Island for
Ruck or Run.
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0600-0645 BC Saturday 0430-0515 BC Thursday #wile-e-coyote. Get an early
start to your day or double down. Check out the #wile-e-coyote channel for
details.
–
F3 blood drive Friday May 6. Will be in gym at Town Hall. Here is the
link to sign up:
www.redcrossblood.org/give.html/drive-results?zipSponsor=F3
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com