Date: 2024-10-30

AO: rumble

Q: Nurse Jackie (F3 Florence)

PAX: Bishop, Nurse Jackie (F3 Florence), Sharpie, Yogi (Florence)

FNGs: None

COUNT: 4

CONDITIONS: Cool morning and cloudy skies

WARMUP:

3 laps easy run around parking lot

SSH IC x 10

Imperial Walkers IC x 10

Hill Billies IC x 10

Shoulder Burnout: Little Arm Circles, Reverse, Big Arm Circles, Reverse, Overhead Claps, Forward Claps; IC x 10; Hold arms up in between.

Squads OYO x 10

Jump Squads OYO x 10

Merkins IC x 10

Freddy Mercuries IC x 10

LBCs OYO x 10

Core Burnout: Flutter Kicks, Scissor Kicks, Hello Dollies, Box Cutters: IC x 10; Hold 6 inches in between.

THE THANG:

Mosey to side parking lot.

Use cones for suicide run.

Start line 1 burpee each time back.

Mosey to back parking lot.

Pretend back parking lot is a nascar track. Back straight away Bear Crawls.

Curves Lounges.

Front straight away has cones for each parking space. Squad at each cone.

3 laps.

ANNOUNCEMENTS: Yogi has Saturday Q

PRAYER REQUEST: Healing

BOM: COT, prayer, and pledge.