DATE: 2024-01-30

AO: southpaw

Q: Nurse Jackie

PAX: Lex Luther, Swamp Fox, Sharpie, Bionic, Dipstick, Wee Man, Nurse Jackie, , “LexLuthor”

FNGs: 1 “LexLuthor”

COUNT: 7

CONDITIONS:

Clear and 30s

WARMUP:

SSH IC x 15

Imperial Walker IC x 14

Little Arm Circles IC x 13

Overhead Claps IC x 12

Little Arm Circles Rev. IC x 11

Forward Claps IC x 10

Squats OYO x 9

Jump Squats OYO x 8

Lounges OYO x 7 each leg

(Start holding 6 inches)

Flutter Kicks IC x 6

Hello Dollys IC x 5

Box Cutters IC x 4

Scissor Kicks Horizontal IC x 3

THE THANG:

Mosey to track

4 corners using Soccer Markings on the field.

Round 1: Mosey around track at 20%

1st Corner:

Partner A: 20 Merkins

Partner B: Sit-ups

Partner C: Squats

2nd Corner:

Partner A: Squats

Partner B: Merkins

Partner C: Sit-ups

3rd Corner;

Partner A: Sit-Ups

Partner B: Squats

Partner C: Merkins

4th Corner:

Flutter Kicks IC x 20

Round 2: Rinse and Repeat. Increase run to 40%

Round 3: Rinse and Repeat. Increase run to 60%

Mosey to Parking Lot

3 Rounds of 20 Curls and 20 Bend over Rows (rotating the PAX between cinder blocks, rucks, and sand bags)

ANNOUNCEMENTS:

Bowling Saturday

Father-Daughter Dance

PRAYER REQUEST:

Southside

SwampFox’s brother’s friend

BOM:

Prayer and pledge