4 strong showed this morning!!
Pledge of Allegiance
Alll exercises in Cadence unless noted:
Warm up:
Side Straddle hops x 10
Imperial Walker x 10
3rd Grade exercises x 10
:merkin: x 10
Microwave Rick Fairs
Grab a :cinderblocks: and Mosey to the turf. Sprint down to far cone Bernie
back to midfield Karaoke to the sideline cones and :bear: crawl back start.
Exercises on cones
:merkin:
Blockies
Alternating block :merkin:
:cinderblocks: :man_in_business_suit_levitating::merkin:
Suicide modes of transportation ad exercises SC unless noted
:burpee: broad jump to midfield bear :bear: crawl to opposing side then
Bernie back for burpee cross execute 10 OYO of the following :burpee: with
rifel carry and thrusters x 10 SC in the middle
Blockies
Alternating :cinderblocks: :merkin:
:cinderblocks::man_in_business_suit_levitating::burpee:
:ghost: :monkey: :camel:
Rifel carryl to opposing side then execute 10 OYO of the following
Set 1
Plyo :merkin:
Block hop :merkin:
Iron mikes
Half back full back suicides Run to Midfield Bernie back full down Bernie
back :burpee: at each stop 20 total
Set 2
Repeat with Lt. Dans
Set 3
Repeat with :merkins:
Set 4
Repeat with Jack ass :burpee: :spider_web: x 10
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Byte (Respect), @Pennsyltucky, @Belichick
COT:
Prayers for travel and for those affected by the Texas shooting.
Announcements:
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com