7-11-2018
QIC: Leatherman
AO: Primis, Lewes
PAX: Vanilla, Chappie, Chairman, Stretch,
Warm-O-Rama
SSH -18 IC
MC-20 IC
Merkins – 10 IC
Quick run to Savannah Rd and back to the Docks.
The Thang Part 1
Rinse and Repeat 3 times
10 LBCs
10 LEG RAISES
10 LBCs
10 HANGING LEG RAISES
10 LBCs
10 MC each leg
10 LBCs
10 BYCYCLE LBCs
10 LBCs
The Thang Part 2
10 FORWARD LUNGES ( each leg )
10 BOX JUMPS
10 REVERSE LUNGES (each leg )
10 STEP UPS ( each leg )
10 PRISION SQUATS
10 AL GORES HELD FOR 10 COUNT ON Q.
Break for 3rd F
Today is 1 year that my M has been on a Life changing health journey. My wife was over 250lbs this time last year and now is down to 160lbs. Her commitment to changing her life for the better was not just for herself but for our 4 kids. She in turn was my motivation for my life change. I was 313lbs this time last year and now weigh 208.lbs. Our Pastor made a comment to us a couple weeks ago and said that he sees a difference in the way we love each other. Thinking on that makes sense because for us to be able to truly love our spouse we had to love our selves. Behind every strong man is a strong women, if were not for her being a strong women who knows where we would be.
The Thang 3
Mosey over to the Compass by the Over Falls Ship
10 MERKINS
10 WIDE MERKINS
10 DIAMOND MERKINS
10 STAGGERED MERKINS ( switch up ) 10 MORE
20 PLANK SHOULDER TAPS
10 LEFT LEG RAISED MERKINS
10 RIGHT LEG RAISED MERKINS
The Thang 4
Mosey to the Basketball courts
20 PRISION SQUATS
20 MOUNTAIN CLIMBERS
20 PRISON SQUATS
20 MOUNTAIN CLIMBERS
20 PRISON SQUATS
20 MOUNTAIN CLIMBERS
HOLD PLANK TILL GROUP IS DONE
RINSE REPEAT 3 XS
FINISH LAST 60 SECs WITH FOREARM PLANK. ( Q had to do extra 15secs since I dropped ) VANILLA REMINDED ME IF YOU CANT DO IT DONT Q IT SO I HAD TO MAKE UP FOR IT !!!!
Ended with Number-Rama, Name-O-Rama, & COT/BOM
Humbly Your QIC,
Leatherman .