Date: 2025-11-25

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Dipstick

FNGs: None

COUNT: 2

Conditions: Low to mid 50s. Not a clear sky, but the sunrise was beautiful.

Warm Up:

SSH IC x 10

Imperial Walkers IC x 10

Hill Billies IC x 10

Shoulder Burnout: All IC x 10.

– Little Arms Circles Forward and Reverse.

– Overhead Claps.

– Forward Claps.

– Big Arm Circles Forward and Reverse.

– Raise the Roof.

– Two Chains.

– Moroccan Night Club

– Big Sherry Pickers.

– Little Sherry Pickers.

– Mo’ Moneys.

– Huggers

– Michael Phelps.

– Chinese Clap.

– The Clock

Wide Merkins IC x 10

Regular Merkins IC x 10

Diamond Merkins IC x 10

American Hammers IC x 10

Mountain Climbers IC x 10

Side Hill Touches IC x 10

Stretch: Sit up, feet together, hills to groin, push knees down to the ground, hold.

Abs Burnout – Hold 6 inches at all times:

Flutter Kicks IC x 10

Hello Dollies IC x 10

Box Cutters IC x 10

Horizontal Scissors IC x 10

Vertical Scissors IC x 10

Freddy Mercuries IC x 10

Rope Climbs IC x 10

Walked to edge of parking lot:

Squats OYO x 10

Jump Squats OYO x 10

Calf Raises OYO x 10 (using parking lot edge)

Forward Lounges OYO x 10 (5 each side)

Backward Lounges OYO x 10 (5 each side)

Calf Raises OYO x 10 (using parking lot edge)

Bunny Blairs OYO x 10

Calf Raises OYO x 10 (using parking lot edge)

The Thang: head to parking lot section.

Side Shuffle (Switched sides several times) from beginning of parking lot section to the end.

Then to head back to COT:

3 Burpee Broad Jumps

50 LBCs

3 Burpee Broad Jumps

Jailbreak to COT

COT: Prayer and Pledge

Moleskin: As you can see, the warm up was heavy. That’s why The Thang was light. The Thang was fast, so our cardio was challenged, but it wasn’t too long. The times only one other PAX shows up are some of my favorite. The conversations are the best when is only two of us.