2 showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
–
Side Straddle hops x 10
–
Imperial Walker x 10
–
Third grade exercises x 10
–
Merkins x 1O
curb to curb suicides 🏃♂️ down Bernie back exercises x 10 at each stop
(60 total OYO)
Set 1
–
:merkin:
Set 2
–
Big Boy situps
Set 3
🐒 🐫
Grab :cinderblocks: Mosey to the turf suicide modes of transportation ad
exercises SC unless noted
Block exercises x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
:cinderblocks: 🕸’s x 5
Alternating :cinderblocks: :merkin:
Rifel carry to opposing side exercises x 10 IC
Crunchy 🐸
In and outs
Big boy situps
Rifel carry back exercises x 10
Iron mikes
Lt. Dans
👻 🐒 🐫
Rifel carry back exercises x 10
Alternating :cinderblocks: :merkin:
Blockies OYO
:cinderblocks: :merkin: SC
Block exercises x 10 IC unless noted
–
Curls
–
Overhead press
–
Shoulder to shoulder
–
Clean and Press
Half back full back suicides Run to Midfield Bernie back full down Bernie
back :merkin: at each stop 20 total
Set 2
Repeat with 👻 🐒 🐫
Set 3
Repeat with big boy situps
Round 4
Repeat with
Mosey Back to the flag!!
Qic: @Big DIF
Pax:@Prius (Respect)
COT:
Prayers for God’s guidanceand strength for @Prius’s wife as she is dealing
with the aging parents and work challenges.
Announcements:
–
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.
–
Memorial day Convergence 30 May 0700 at the #sandpitt.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com