Date: 2025-08-23

AO: scrooge

Q: Nurse Jackie (F3 Florence)

PAX: Big Hurt, Pinto, Spirit Fingers, Moonshine, Q-bert, thriller, Web

FNGs: None

COUNT: 8

Conditions: Low 70 and refreshing

Warm up:

– SSH IC x 10

– Imperial Walkers IC x 10

– Hill Billies IC x 10

“THE BURNOUTS”

Shoulder Burn Out (hold arms up, IC x 10)

– Little Arm Circles forward and back

– Forward Claps

– Overhead Claps

– Raise The Roof

– Big Arm Circles forward and back

– Two Chains

– Michael Phelps

– Moroccan Night Club

– Big Cherry Pickers

– Little Cherry Pickers

– Mo Moneys

Mosey to soft floor in the playground

Abs Burnout (hold 6 inches at all times)

– All IC x 10, arms by your side

– Flutter Kicks

– Freddy Mercuries

– Hello Dollies

– Box Cutters

– Horizontal Scissor Kicks

The Thang:

“THE INFLUENCER”

– Mosey to Tennis Wall

– Wall Sits

– Timer: one by one each PAX Bear crawls to the edge and back.

– Then “Reverse Wall Sit” (on your six with your fit against the wall.

– Do the next exercises without removing your feet from the wall.

– Side Wall Touches IC x 10

– Hill Touches IC x 10

– Front Wall Touches IC x 10

Mosey to pull up station.

– Hang from a pull up bar

– Knee Raises x 10

– Side Knee Raises x 5 per side

– Leg Raises x 10

Mosey back to parking lot.

“THE 655 in 5”

– Pick a Kettle Bell. The challenge: Do the “655” in 5 minutes. 6 exercises x 5 reps x 5 rounds.

– Goblit Squats

– Kettlebell Swings

– Curls

– Overhead Presses

– Thrusters

– King Makers (modified to Merkins for safety concerns)

Mosey to Hoppa’s Yard with a football.

“THE DRILL”

– PAX lined up in a single file in age order.

– 1st PAX: Defense

– 2nd PAX: Receiver

– 3rd PAX: QB

– Rotate after each drill.

– Catch and score: ALL do 1 Burpee

– Drop: ALL do 2 Burpees

– 5 Burpees for specials

COT: Prayer and Pledge