Date: 2025-10-29

AO: rumble

Q: Nurse Jackie (F3 Florence)

PAX: Mr Rogers, Bionic, Yogi (Florence), Sharpie, Wee Man

FNGs: None

COUNT: 6

Conditions: 50 and rainy, with wind.

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.

– The Clock.

– Chinese Clap.

– Forgot Michael Phelps 😦

Merkins IC x 10

Wide Merkins IC x 10

Diamond 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:

Stretch session: On your 6. Lay down. Stretch arms out. Lift knees. One knee down to the side. Let the other need follow. Keep back straight and shoulders down. Tilt head to opposite direction. Breath. Count to 30. Change sides.

200 LBCs non-stop.

If you stop, and every time you stop, 10 Burpees. Finish with 10 Burpees.

Stretch session: Superman Hold and then Banana Hold.

COT: Prayer and pledge