5 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
Plyo Merkins x 1O
Kraken :burpee:
Grab :cinderblocks: Mosey to the turf suicide modes of transportation ad
exercises SC unless noted
Set 1
Regular :man-running: down Bernie back
10 Wall Walker :burpee:
Set 2
Regular :man-running: down Bernie back
10 :cinderblocks: :man_in_business_suit_levitating::burpee:
Set 3
Regular :man-running: down Bernie back
10 Alternating:cinderblocks: :merkin:
:cinderblocks: exercises x 10 IC unless noted
Alternating :cinderblocks: :merkin:
:cinderblocks: :man_in_business_suit_levitating::merkin:
Blockies OYO
:hocho: :rabbit2: to midfield Bernie back Flutter kicks x 10 :bear: crawl
to your block continue with :hocho: :rabbit2: to opposing side Bernie back
10 Flutter kicks
:burpee: broad jumps down Bernie back big boy situps on each
Lunges to the opposite sideline exercises x 10 IC.
Iron mikes
Lt. Dans
:ghost: :monkey: :camel:
Rifel carry to opposing side exercises x 10 IC
Block exercises x 10 IC unless noted
Curls
Overhead press
Shoulder to shoulder
:cinderblocks: :spider_web:’s x 5
Jack ass :burpee: :spider_web: x 5
Mosey to the :bike: rack 10 :bank: :pirate_flag::burpee: oyo
Mosey Back to the flag!!
Qic: @Big DIF
Pax: @Byte (Respect), Dillon DR FNG from Lawrence SC Named Dark Roast,
Dwayne DR FNG from Lawrence SC Named D10, @Pennsyltucky
COT:
Prayers for God’s protection and strength for @Pennsyltucky as he travels
to Pennsylvania.
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.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com
On Thu, Jun 2, 2022, 09:43 Jed Wiseman <f3bigdif@gmail.com> wrote:
> 0430 Thorsday #wile-e-coyote Workout 6/2/2022
> 5 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
> Plyo Merkins x 1O
> Kraken :burpee:
>
> Grab :cinderblocks: Mosey to the turf suicide modes of transportation ad
> exercises SC unless noted
> Set 1
> Regular :man-running: down Bernie back
> 10 Wall Walker :burpee:
> Set 2
> Regular :man-running: down Bernie back
> 10 :cinderblocks: :man_in_business_suit_levitating::burpee:
> Set 3
> Regular :man-running: down Bernie back
> 10 Alternating:cinderblocks: :merkin:
>
> :cinderblocks: exercises x 10 IC unless noted
> Alternating :cinderblocks: :merkin:
> :cinderblocks: :man_in_business_suit_levitating::merkin:
> Blockies OYO
>
> :hocho: :rabbit2: to midfield Bernie back Flutter kicks x 10 :bear: crawl
> to your block continue with :hocho: :rabbit2: to opposing side Bernie back
> 10 Flutter kicks
>
> :burpee: broad jumps down Bernie back big boy situps on each
>
> Lunges to the opposite sideline exercises x 10 IC.
> Iron mikes
> Lt. Dans
> :ghost: :monkey: :camel:
>
> Rifel carry to opposing side exercises x 10 IC
> Block exercises x 10 IC unless noted
> Curls
> Overhead press
> Shoulder to shoulder
> :cinderblocks: :spider_web:’s x 5
> Jack ass :burpee: :spider_web: x 5
>
> Mosey to the :bike: rack 10 :bank: :pirate_flag::burpee: oyo
>
> Mosey Back to the flag!!
>
> Qic: @Big DIF
>
> Pax: @Byte (Respect), Dillon DR FNG from Lawrence SC Named Dark Roast,
> Dwayne DR FNG from Lawrence SC Named D10, @Pennsyltucky
>
> COT:
> Prayers for God’s protection and strength for @Pennsyltucky as he travels
> to Pennsylvania.
>
> 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.
>
> Jed Wiseman (F3 Big DIF)
> E-Mail: F3bigdif@gmail.com
>