Date: 2025-04-23

AO: rumble

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Yogi (Florence), Web, Sharpie, thriller

FNGs: None

COUNT: 6

Conditions: Low 60s and clear

Warm-Up:

SSH IC x 40

Imperial Walkers IC x 10

Hill Billies IC x 10

Merkins IC x 10

Squats OYO x 10

Jump Squats OYO x 10

Side Squats OYO x 10 each side

Forward Lounges OYO x 10 each leg

Backward Lounges OYO x 10 each leg

Al Gores x 40 count

On our 6s. Hold 6 inches in between exercises and ask questions about each other (“Thriller, how long has Bionic been in F3?”)

Freddy Mercuries IC x 10

Flutter Kicks IC x 10

Box Cutters IC x 10

Hello Dollies IC x 10

Scissor Kicks IC x 10

Mosey to side parking lot.

40 burpees. Run to and of parking lot and plank in front of brick benches.

40 Box Jumps

Walk to back hallway

Lounge to end of the hallway

Bear Crawl back down the hallway

Mosey back to front parking lot

COT: Prayer and pledge

11th Anniversary on May 17th