DATE: 2023-09-06

AO: rumble

Q: Nurse Jackie

PAX: Mr Rogers, Sharpie, Nurse Jackie

FNGs: None

COUNT: 3

72 Degrees and very humid

Buy in: 5 burpees (penalty for one of the PAX saying “yes” to going to Waffle House instead of working out)

All exercises and cadences to be done as slow as possible.

Warm Up:

– Walk around the school

– Imperial Walkers IC x 10

– Low and Slow Side Squats (holding hands behind head) IC x 10

– Short Windmills IC x 10

– Slow Merkins IC x 5

– Slow Big Boys x 10

The Thang:

– Core burn out

– Hold 6 inches and hold for entire workout . Q called out changes to the hold (45 degrees, hold Hello Dolly, hold Rosalitas, very slow box cutters, counts between workouts, slow flutter kicks).

– Stopped until NJ couldn’t hold any longer.

– Slow mosey to side of school

– Shoulder burn out

– Hold arms out and hold for entire workout. Q called for slow Little Arm Circles, Overhead Claps, Forward Claps, and counts between workouts).

– Stopped until NJ couldn’t hold any longer.

– Mosey to back of school

– Slow Incline Merkins IC x 10

– Slow Step Ups x 10 each leg

– Slow Merkins IC x 7

– Slow Step Ups x 10 each leg

– Slow Decline Merkins IC x 5

– Mosey to front of school

Count and Numberama

COT:

– Announcements: Summer Slam

– Prayer

– Pledge