Date: 2025-07-30

AO: rumble

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Dipstick, Sharpie, Wee Man, NOLA

FNGs: None

COUNT: 6

Conditions: 70s with a breeze and a little rain.

Warm Up:

SSH IC x 10

1 Burpee

Imperial Walkers IC x 10

1 Burpee

Hill Billies IC x 10

1 Burpee

Squats OYO x 10

1 Burpee

Jump Squats OYO x 10

1 Burpee

Merkins IC x 10

1 Burpee

(Holding 6 inches at all times)

Flutter Kicks IC x 10

Box Cutters IC x 10

Hello Dollies IC x 10

Rosalitas IC x 10

Freddy Mercuries IC x 10

Burpees OYO x 5

The Thang:

“The 655:” 6 exercises, 5 reps each, 5 rounds.

Using cinder blocks. Rotate to the next cinder block after each round.

– Goblin Squats

– Cinder Block Swings

– Curls

– Overhead Presses

– Thrusters

– King Makers

Circle up:

50 LBCs

40 Big Boys

30 Legs Swings (2 count) over Cinder Block

20 American Hammers (4 count)

10 Rope Climb IC (4 count)

COT: Prayer and pledge.