Date: 2025-10-21

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Mr Rogers, Bionic, Crusader (F3 Florence), Wee Man

FNGs: None

COUNT: 5

Conditions: 40s and crispy

Warm Up:

SSH IC x 20

1 Burpee

SSH IC x 18

2 Burpees

SSH IC x 16

3 Burpees

SSH IC x 14

4 Burpees

SSH IC x 12

5 Burpees

SSH IC x 10

6 Burpees

SSH IC x 8

7 Burpees

SSH IC x 6

8 Burpees

SSH IC x 4

9 Burpees

SSH IC x 2

10 Burpees

The Thang:

Rifle Carry cinder blocks to end of parking lot section. Pick 4 parking spaces and form a “square” with one PAX in the center.

The PAX in the center calls the exercise. 20 reps each exercise.

All PAX rotate to next spot in the square. Center PAX moves to another corner and another PAX takes his place.

Movement: Long distance: Bear Crawls; Short distance: Lunge.

Exercises that were called:

– Curls

– Overhead Press

– Thrusters

– American Hammers with Block

– Flutter Kicks holding the block

– Tricep extensions

– King Makers

– Cinder Block Swings

– Under leg pass through

– Bend over rows

Next:

One PAX is the timer by Farmer Carry two block to one end of parking lot sections and back. Rest of the PAX did exercises. All PAX rotated to be the timer.

Exercises to max:

– Flutter Kicks

– LBCs

– Rope Climbs

– Freddy Mercuries

– Hello Dollies

Rifle Carry back to COT.

COT: prayer and pledge.