Date: 2024-12-09

AO: scrooge

Q: Nurse Jackie (F3 Florence)

PAX: Big Worm, Nurse Jackie (F3 Florence), thriller

FNGs: None

COUNT: 3

CONDITIONS: Cool, but rainy

WARMUP:

– SSH IC x 10

– Imperial Walkers IC x 10

– Hill Billies IC x 10

– Little Arm Circles IC x 10

– Hold Arms Up

– Reverse

– Hold Arms Up

– Forward Clap IC x 10

– Hold Arms Up

– Overhead Claps IC x 10

– Hold Arms Up

– Big Arm Circles IC x 10

– Hold Arms Up

– Reverse

– Squad OYO x 10

– Jump Squads OYO x 10

– Merkins IC x 10

– On your 6. Hold 6 Inches during all of the next exercises. For added challenge put your hands on the side, not under you.

– Flutter Kicks IC x 10

– Hello Dollies IC x 10

– Box Cutters IC x 10

– Horizontal Scissors Kicks IC x 10

THE THANG:

3 PAX.

2 wick Cinder Blocks and 1 without.

Rotate after each round.

1 PAX is the timer.

Round 1:

Timer Pax: 100 curls.

2nd PAX: As many as possible LBCs

3rd PAX: As many as possible Flutter Kicks

Rotate until all PAX have done 100 curls each.

Round 2:

Timer Pax: 75 Overhead Press

2nd PAX: As many as possible Mountain Climbers

3rd PAX: As many as possible Squads

Rotate until all PAX have done 75 OP each.

ANNOUNCEMENTS:

– Dec 20th: Awards Breakfast

– Dec 21st: Christmas Parade in the morning

– Dec 21st: Ms Christmas Dinner in the evening

– Dec 24th: 2.0 Christmas Breakfast

BOM: Prayer and Pledge

MOLESKIN:

When it was 5:29am NJ, and no one was there yet, NJ thought he would get the chance to go back home and take a warm nap. Well, at 5:30am Thriller showed up. This inspired NJ to come up with a new term for our F3 Lexicon: Party Pooper.

This is the person that shows up and makes the Q actually execute the workout.