Weather: 50s

5:14 – Disclaimer/1 minute warning  given

5:15 – Warmup: SSHops – 25 in cadence followed by 10 imperial walkers, 10 hillbillies, 10 cut the grass, 10×6 shoulder exercises, 25 air squats, 20 mt climbers and 25 merkins  (all done in cadence or on your own)

The Work: Grab a coupon and mosey over to the fence by the picnic table pavilion and set coupon along the fence.

Ladder #1: Bear crawl 10 parking space lines completing merkins (start with 1 and increase by 1 each time)  at each line – plank for the six.

Core: Complete 25 flutter kicks and 25 LBCS OYO

Ladder #2 – Same concept as before but this time with crab crawls and completing monkey humpers at each line. Start with 2 and increase by 2 each time.

Core: Complete 25 flutter kicks, 25 LBC OYO and 10 six-inch core strength reps

Partner up for a Dora Ladder: partner one runs 30 yards & completes five air squats before running back while partner two begins 100 tricep extensions or Alpos.  Complete the Dora ladder with 200 overhead press, 300 bicep curls, 200 chest press and core/plank for the six.

Recover is called.

prayer requests: Flossies dad, Spinners grandma and upcoming wedding, Chris Brown’s chemo treatments and all of the D to D participants

Announcements: D2D

Great work by all today, welcome back bio freeze and thank you Weaver for wrapping up the last 15 minutes. 8 guys got better today; thanks for being there, working and holding each other accountable. Until next time…