DATE: 2023-12-26

AO: southpaw

Q: Nurse Jackie

PAX: Kimchi, Mr Rogers, Wee Man, Sharpie

FNGs: None

COUNT: 5

CONDITIONS:

Wet and high 50s

WARMUP:

All IC x 10

SSH

Imperial Walkers

Bill Hillies

(Shoulder burnout – hold arms up and talk about our Christmas presents between exercise)

Overhead claps

Forward claps

Little Arm Circles forward

Big Arm Circles forward

Little Arm Circles backwards

Big Arm Circles backwards

Through the tunnel

Squats

Jump squats

Side squats

(Core workout – hold 6 inches between exercises)

Flutter kicks

Hello Dollies

Box cutters

LBCs

Big Boy Sit Ups

Butterfly Sit Ups

Freddy Mercuries

THE THANG:

Mosey Indian Run to stadium

Mosey Indian Run around track

Head to bleachers and partner up

Partner A: Gas Pumpers (300 as a team)

Partner B: Up and down bleachers x 3

Head back to parking lot and circle up

High plank

Each PAX does 5 Merkins OYO while the rest hold plank.

– Regular Merkins

(Right and left arm up)

– Diamond Merkins

(Right and left leg up)

– Wide Merkins

ANNOUNCEMENTS:

Convergence for New Years Day at Scrooge

PRAYER REQUEST:

Shoulder healing for Kimchi

BOM:

Prayer and pledge