DATE: 2024-01-02

AO: southpaw

Q: Nurse Jackie

PAX: Wee Man, Sharpie, MR.MOM, Bionic

FNGs: None

COUNT: 5

CONDITIONS:

Clear skies, dark, 30 degrees.

WARMUP:

NJ started saying that we need to fake out our brain by saying it feels hot outside, instead of thinking of how cold it was.

3 rounds of:

SSH IC x 10

Imperial Walker IC x 10

Hill Billies IC x 10

Jump Squats OYO x 10

(2 burpees OYO in between is exercise)

THE THANG:

Mosey to track

4 corners using the soccer yellow corners. Mosey around the track and stop at each corner.

1st corner: 50 big boys

2nd corner: 100 LBCs

3rd corner: 150 American Hammers (75 each side)

4th corner: 200 Flutter Kicks (100 each leg)

Head under the bleachers.

3 Max out rounds of pull ups.

Mosey to parking lot and circle up.

High Plank and hold while we do King of the Hill merkins challenge:

First round Regular Merkins.

Second round Diamond Merkins.

Third round Wide Merkins.

Shoulder burn out:

IC starting with 10 and decreasing by 1 for the next exercise. Hold arms high to the side:

Little Arm Circles forward

Forward Clap

Overhead Clap

Big Arm Circles forward

Little Arm Circles backwards

Forward Clap

Overhead Clap

Big Arm Circles backward  

ANNOUNCEMENTS:

N/A

PRAYER REQUEST:

Mr. Mom’s recovery from bronchitis.

Wee-Man’s friend Steven (loss in the world and alcoholism)

BOM:

Prayer and pledge

MOLESKINE:

Nurse Jackie encouraged the PAX to reach out to other PAX who weren’t there. Just let them know you are thinking of them. If you have someone in mind, that’s the one. It means you need to reach out.