Conditions – 67° and humid, always humid

Disclaimer given

Grab a coupon and head down to the sideline of the practice field

Warmup – 27 side straddle hops, in cadence – increasing speed as we go;  20 cut the grass, in cadence;  ten man-makers on your own

Thang –  One Merkin on the  football sideline, run to the opposite side line and complete 20 big boy sit ups – run back to the initial sideline and complete two Merkins – run back to the other side line and complete 19 big boy sit ups and continue the pattern until you complete 20 Merkins and one big boy sit up.  Complete core exercises until the six is in.

12 minutes left – six minutes  of  various core/plank exercises; three minutes of lower body exercises – 33 reps of three different exercises; three minutes of upper body exercises – 33 reps of three different exercises.  Return coupons and meet back up top.

CountoRama; nameorama;  announcements – race the helix this Saturday, need a Q at the shipyard for Saturday.  Prayer requests – remember all impacted in Florence, remember our pax who have events coming up and those with injuries, remember our pax with day-to-day life – lift one another up!

Great work by all six today – tough workout,  way to push – always love when 6 AM rolls around. Until next time, SpecialK