Date: 2025-10-07

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Crusader (F3 Florence)

FNGs: None

COUNT: 3

Conditions: 65, with a refreshing mist.

Warm Up:

– SSH IC x 20

– 5 Burpees

– Imperial Walkers IC x 10

– 4 Burpees

– Hill Billies IC x 10

– 3 Burpees

– Squats OYO x 10

– 2 Burpees

– Jump Squats OYO x 10

– 1 Burpee

– Merkins IC x 10

The Thang:

Shoulder Burnout: hold arms up at all times. All IC x 10. Started by holding arms up and the first exercise started when the shoulders started to hurt.

– Little Arms Circles Forward and Reverse.

– Overhead Claps.

– Forward Claps.

– Big Arm Circles Forward and Reverse.

– Raise the Roof.

– Two Chains.

– Big Sherry Pickers.

– Little Sherry Pickers.

– Mo’ Moneys.

– Moroccan Night Club.

– Michael Phelps.

Abs Burnout: hold 6 inches at all times. All IC x 10. Started with holding 6 inches and then the first exercise wasn’t until the abs started to hurt.

– Flutter Kicks

– Vertical Scissor Kicks

– Horizontal Scissor Kicks

– Hello Dollies

– Box Cutters

– Freddy Mercuries (x20)

– Rope Climbs

Suicide Runs:

Using one full parking section, run suicides for each line, with a burpee at the starting line every time. Approximately 26 lines. Jailbreak on the last run.

COT: Prayer and pledge.