Date: 2025-11-11

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Crusader (F3 Florence)

FNGs: None

COUNT: 3

Conditions: Super cold! 31, but clear. Beautiful sunrise.

Warm Up:

5 Rounds:

10 SSH IC

3 Burpees

The Thang:

Walked to beginning of parking lot section.

Head down to other side with side shuffle, alternating sides.

Run back at 50%.

Burpee Broad Jump 5 parking lot spaces.

Bear Crawl 5 spaces.

Forward Crab-walk 5 spaces.

Backward Crab-walk 5 spaces.

Crawl Bear 5 spaces.

Burpee Broad Jump remaining spaces.

Run back at 75%.

100 LBCs at beginning of parking lot section.

Bear Crawl 3 parking lot spaces.

90 LBCs. Bear Crawl 3 parking lot spaces.

80 LBCs. Bear Crawl 3 parking lot spaces.

70 LBCs. Bear Crawl 3 parking lot spaces.

60 LBCs. Bear Crawl 3 parking lot spaces.

50 LBCs. Bear Crawl 3 parking lot spaces.

40 LBCs. Bear Crawl 3 parking lot spaces.

30 LBCs. Bear Crawl 3 parking lot spaces.

20 LBCs. Bear Crawl 3 parking lot spaces.

10 LBCs. Bear Crawl 3 parking lot spaces.

Burpee Broad Jump last 2 parking lot spaces.

Run back at 100%.

Circle up.

Freddy Mercuries IC x 10

Flutter Kicks IC x 10

Scissor Kicks IC x 10

Hello Dollies IC x 10

Box Cutters IC x 10

Rope Climbs IC x 10

American Hammers IC x 10

COT: Prayer and Pledge