Date: 2024-10-29

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Dipstick, Hutch, Nurse Jackie (F3 Florence)

FNGs: None

COUNT: 4

CONDITIONS: Cool and clear morning

WARMUP:

SSH IC x 20

Imperial Walkers IC x 10

SSH IC x 18

Hill Billies IC x 10

SSH IC x 16

Little Arm Circles IC x 10

SSH IC x 14

Little Arm Circles Reverse IC x 10

SSH IC x 12

Merkins IC x 10

SSH IC x 10

Squads OYOx 10

SSH IC x 8

Jump Squads OYO x 10

SSH IC x 6

Flutter Kicks x 10

SSH IC x 4

Freddy Mercuries IC x 10

SSH IC x 2

Burpees x 10

THE THANG:

Using cones and cinder blocks

Round 1:

Starting point 11s: Overheads presses using cinder blocks

Run to petite side. Stop at each cone and do 5 LBCs

Opposite side of 11s: LBCs

Round 2:

Starting side: Max out curls using cinder blocks

Other side: Max out Flutter Kicks

Do this for 5 minutes.

PRAYER REQUEST:

Healing for all.

BOM: Prayer and Pledge