Droppin’ Plates

Warm Up: SSH , Cotton Pickers, Imperial Walkers, Hillbillies, Over head stretch both, across chest stretch both

The Workout: Partner Workout : One doing exercise. Other performing exercise with Plate.

Plates can’t touch the ground: Penalty of 10 Double Merkin Burpees

45lb plate x2

25lb plate

Ampitheatre
Dora
300 LBC’s. Plate Hold over chest on your 6
200 Squats. Plate John Cusack
150 Merkins. Plate Plank Hold
100 Dips  Plate WWII’s
50 Burpees Plate Squat Hold

Mosey to Back P Lot

Same partners

Cinder blocks / Plates
5 lines & Back
Bear Crawl push Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

3 lines & Back

Plank shuffle dragging Block/ Plate Hold Plank

50 Curls Block/ Plate Curl

Repeat Bear Crawl/Plank Shuffle

Mary: 5 Double Merkin Burpees
Announcements: CSAUP Dec. 15 starts at Womble 6am .. 2nd F Tapline
Prayer: Many injured seeking fast recovery. Crosby’s Son’s Dad’s Mom(That’s a lot) is not doing very well. Continue to show up and become better leaders in our community. Crab Legs. Several others & unspoken.