Date: 2025-10-28

AO: southpaw

Q: Nurse Jackie (F3 Florence)

PAX: Bionic

FNGs: None

COUNT: 2

Conditions: Low 50s and rainy

Warm Up:

SSH IC x 10

Imperial Walker IC x 10

Hill Billies IC x 10

Squats OYO x 20

Jump Squats OYO x 20

Shoulder Burn Out:

– 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.

– The Clock.

– Chinese Clap.

Merkins IC x 10

On your 6. Hold 6 Inches:

– Flutter Kicks IC x 10

– Hello Dollies IC x 10

– Vertical Scissor Kicks IC x 10

– Horizontal Scissor Kicks IC x 10

– Box Cutter IC x 10

– Freddy Mercuries IC x 10

– Rope Climbs IC x 10

The Thang:

200 LBCs non-stop.

If you stop: run down covered porch and at every column do American Hammers (4-count x 10), on the way down and on the way back.

100 single count Rope Climbs non-stop.

If you stop: run down covered porch and at every column do Mountain Climbers (4-count x 10), on the way down and on the way back.

COT: Prayer and Pledge