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
–
⛰ Climbers x 10
–
Merkins x 1O
Grab 2 :cinderblocks: and leave it at the gate
Farmers carry :cinderblocks: to the turf suicide modes of transportation ad
exercises SC unless noted
Farmers Carry to midfield bear 🐻 crawl to opposing side then
10 Plyo :merkin:
10 Wide grip :merkin:
10 Dimond :merkin:
Bernie to midfield
10 :cinderblocks: 🕴:merkin:
10 Alternating :cinderblocks: :merkin:
10 Abyss :merkin:
🚜 carry back
10 block 🕴:burpee
10 Blockies
10 Abyss :burpee:
Round 2
Farmers Carry to midfield bear 🐻 crawl to opposing side then
10 Iron Mikes
10 Lt. Dans
10 Knee tar Jives
Bernie to midfield
10 :cinderblocks: 🕴Iron Mikes
10 :cinderblocks: 🕴Lt. Dans
10 👻 Gorilla 🐫
🚜 carry back
10 block 🕴:burpee
10 Blockies
10 Abyss
Half back full back suicides Run to Midfield Bernie back full down Bernie
back :burpee: at each stop 20 total
Set 2
Repeat with Squats
Set 3
Repeat with :merkin:
🚜 carry down and back then Block exercises x 10 IC unless noted
:cinderblocks: 🕸
Curls
Overhead press
Shoulder to shoulder
Clean and press
Put :cinderblocks: at the gate Mosey to the bike rack
Urkins
Durkins
🏦 🏴☠️ :burpee:
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Howitzer (Respect), @Pennsyltucky, @Pitt Boss
COT:
Prayers guidance throughout our day. Strength to be better Father’s,
Husband’s, and workers in our community.
Announcements:
–
Thorsday 0430 at #wile-e-coyote @Howitzer is on Q.
–
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.
–
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