Arms and Core by Nurse Jackie

Conditions: 56 degrees and clear. 

QIC: Nurse Jackie

PAX: Pinto, Spam (Respect), Thriller, Little Toni, Uhaul, Scramble Eggs, Johnny 5, Belding (Respect), Big Worm, Knobby, Mr. Rogers, Hot Pants,  Yo-Gi, Moped (Respect), Squatter, Nurse Jackie (QIC), Swan, Dizzy. 

The thing: 

Disclaimer 

Warm up:

All warm ups were done in cadence. 

Part 1:

Side straddle hop x 20

Imperial Walker x 20

Little arm circle (w/reverse) x 20

Through the tunnel x 20 

Over head / Forward clap x 20

Part 2:

Flutter kicks x 20

Merkins x 5

Freddy Mercuries x 20

Merkins x 5

Hold 6 inches (count to 25)

Merkins x 5

Hold 90 degrees (count to 20)

Merkins x 5 

Hold 45 degrees (count to 15)

Merkins x 5

Box cutters x 20

Merkins x 5

Hello Dolly x 20

Merkins x 5

5 Burpees OYO 

WOD:

Partner up. 

Partner A runs 1 lap around Hoppa’s yard. Partner B does flutter kicks. Switch. 

Partner A runs 1 lap. Partner B does Low Plank. Switch. 

Partner A runs 1 lap. Partner B does Freddy Mercuries. Switch. 

Keep same partners. Partner A runs across Hoppa’s Yard and does 20 regular Merkins. Partner B does High Plank. Switch. 

Partner A runs and does 20 diamond Merkins. Partner B planks. Switch. 

Partner A runs and does 20 wife Merkins. Partner B planks. Switch. 

Circle up. Nurse Jackie asked who hasn’t ever Q’ed. He asked Spam, Little Toni, Mr. Rogers, and Johnny 5 to call out a warm up, in cadence, to 10. Spam called out something with his fingers. Little Toni called Donkey kicks. Johnny 5 called LBCs. Mr. Rogers called Freddy Mercuries x 20. 

Nurse Jackie asked the Pax to partner up with someone they haven’t partner before. He then challenged them to get to know each other in 1 week. Call, text, whatever, but just get to know that person better. 

With the new partners. Partner A run across parking lot and does 5 burpees. Partner B does flutter kicks. 2 rounds each. 

Count off. Prayer. Pledge. 

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