Date: 2025-11-29

AO: rumble

Q: Nurse Jackie (F3 Florence) , Wee Man

PAX: Bionic, Col. Sanders

FNGs: None

COUNT: 4

Co-W with Wee-Man

Conditions: High 20s and crispy.

Warm-Up:

SSH IC x 10

Burpee x 1

SSH IC x 9

Burpee x 2

SSH IC x 8

Burpee x 3

SSH IC x 7

Burpee x 4

SSH IC x 6

Burpee x 5

SSH IC x 5

Burpee x 6

SSH IC x 4

Burpee x 7

SSH IC x 3

Burpee x 8

SSH IC x 2

Burpee x 9

SSH IC x 1

Burpee x 10

The Thang:

Mosey to side parking lot.

Suicide Latter Up:

Start with first parking lot line, up to 12.

Jump Squat x the number of the parking lot line.

Run back to starting spot and do the same amount of Jump Squats.

Suicide Latter Down:

Same as before, but latter down.

Exercise: LBCs.

Mosey to covered front porch.

Plank position:

Side kick extensions x 25 each side.

Mountain Climbers IC x 25.

Spider-Man Kicks with a Merkin x 25 each side.

Hip Stretch.

On your 6:

Flutter Kicks IC x 10

Hello Dollies IC x 10

Box Cutters IC x 10

Horizontal Scissor Kicks IC x 10

V-Ups x 10

Vertical Scissor Kicks Holding V-Up IC:

x25

x20

x15

x10

x5

Mosey to COT.

On your 6:

Leg Switches x 10 each side.

Rope Climbs IC x 25

COT: Prayer and Pledge.