9/22/2018
QIC: Vanilla
AO: Aegis: Georgetown, DE
PAX: Ruxpin & Vanilla
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Smurf Jacks – 20IC
Cherry Pickers – 20 IC
Windmill -20 IC
Mosey to Georgetown Dueling Walls for The Thang 1
The Thang 1: Ascending Testicles
Feet on the wall – do 1 Merkin, climb feet to 45 degrees, do 1 Merkin, go to full balls to the wall and hold for the six. Lt. Dan to opposing wall and repeat at 2 reps, then 3, all the way to 10.
Mosey to East Adams St. for The Thang 2:
The Thang 2: Ascending Curb Crawl
PAX complete 1 dip on the curb, bear crawl across the street to complete 2 dips, back to initial curb for 3 dips, ascending to 10.
Break for Third F: Discipline Will Win
“Discipline is the bridge between goals and accomplishment”
“Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.”
2 Timothy 1:7 – “For the Spirit God gave us does not make us timid, but gives us power, love, and self-discipline.”
Winning the small battles gives you the momentum and the self-image necessary to conquer the larger ones. 62% of wealthy people floss every day. This isn’t a sign of vanity, it’s a sign of discipline. Momentum in personal discipline sets the tone for discipline in all areas of life. Discipline is a cornerstone for ALL success.
Mosey back to National Guard Steps for The Thang 3
The Thang 3: Ascending Squats
Box Jump up the steps to first platform, complete 1 Squat, Box Jump to 2nd Platform, complete 2 squats, Mosey down to platform for 3 squats, mosey to base of steps for 4 squats, box jump to platform 1 for 5 squats, box jump to platform 2 for , 6 squats, on and on to 10…
Mosey back to AO
The Thang 4: Mary-Go-Round
10 Jack-Knives
Run a lap around the circle
20 Flutter Kicks IC
Run a lap
10 Big Boys
Run a lap
20 Scissor Kicks IC
Run a lap
20 Plank Marches IC
Run a lap
20 Side Plank Ground Taps, Switch sides, rinse and repeat
Run a lap
10 Jack Knives
Number-Rama, Name-O-Rama, COT, BOM
Humbly Your QIC,
Vanilla