4 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
Climbers x 10
x 10
Grab
to the turf suicide down Bernie back exercises SC 20 total unless
noted
Round 1
plyo
Alternating
Round 2
Iron Mikes
Iron Mikes
Round 3
Crunchy
In and outs
Big boy situps
Block exercises x 10 IC unless noted
Curls
x 5
Overhead press
Shoulder to shoulder
Clean and press
Jack Mule x 5
Wall climbs x 5
Rifel carry to opposing side exercises x 10 IC
Crunchy
In and outs
Big boy situps
Put the cinderblocks at the gate and head to the rack for some exercises
x 10 IC unless noted
Urkins
Durkins
OYO
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Sherpa (Respect), @Pennsyltucky, @Belichick
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 YHC 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.
Looking for a Memorial day Murph!! Possibly Friday 27, May at #parkwest!!
Reach out to @Belichick if you are interested.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com