Date: 2025-09-23

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Crusader (F3 Florence), Crusader

FNGs: 1 Crusader

COUNT: 4

Conditions: Mid 60s and refreshing.

Warm Up: Head to track.

– 200 Meters Run

– SSH IC x 10

– Squats OYO x 10

– Merkins IC x 10

– 10 Burpees OYO

– 200 Meters Run

– SSH IC x 8

– Squats OYO x 8

– Merkins IC x 8

– 8 Burpees OYO

– 200 Meters Run

– SSH IC x 6

– Squats OYO x 6

– Merkins IC x 6

– 6 Burpees OYO

– 200 Meters Run

– SSH IC x 4

– Squats OYO x 4

– Merkins IC x 4

– 4 Burpees OYO

(Shock and Awe!) Back to 10!

– 200 Meters Run

– SSH IC x 10

– Squats OYO x 10

– Merkins IC x 10

– 10 Burpees OYO

Jailbreak to starting point.

The Thang:

Each PAX had the chance to throw a football down field. We moved to where the ball fell and did an exercise there.

Movements:

– Bear Crawls

– Burpee Broad Jumps

– Crab Walks

– Sprints

Exercises:

– LBCs OYO x 50

– Flutter Kicks IC x 40

– Freddy Mercuries IC x 30

– American Hammers 2count x 50

– Big Boys OYO x 40

– Rope Climbs IC x 30

Finished at the original end zone.

– Regular Merkins IC x 5

– Wide Merkins IC x 5

– Diamond Merkins IC x 5

COT: Prayer and Pledge