Date: 2024-11-19

AO: southpaw

Q: Nurse Jackie (F3 Florence)

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

FNGs: None

COUNT: 4

CONDITIONS: High 40s and clear skies

WARMUP:

All exercises were IC x 10, unless OYO was called x 10

SAH

Imperial Walkers

Hill Billies

Little Arm Circles

Big Arm Circles

Overhead Claps

Forward Claps

Little Arm Circles Reverse

Big Arm Circles Reverse

Windmills

Through the Tunnel

Squads OYO

Jump Squads OYO

Forward Lunges

Step Back Lunges

Regular Merkins

Wide Merkins

Diamond Merkins

Elbows-In Merkins

Mountain Climbers

Plank Jacks

– On your six and hold 6 inches between exercises

Freddy Mercuries

Box Cutters

Hello Dollies

Scissors Kicks

Flutter Kicks

THE THANG:

After the longest Warm Up ever, we headed to the parking space.

50 LBCs buy-in OYO

Bear crawl non-stop to the end of the parking lot section and back.

Honor system: If at any point you stopped to rest, you had to do 25 LBCs.

25 LBCs buy-out.

ANNOUNCEMENTS:

2ndF at Bishops on Thursday, the 21st.

PRAYER REQUEST:

Physical health for many.

BOM: Prayer and pledge.