9/4/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Leatherman, Fireplex, Ruxpin, Summit, Skipper, Vanilla, Waterfall, FNG – Semi 

Warm-O-Rama

SSH – 20 IC

Cherry Pickers – 20 IC

Smurf Jacks – 20IC

Windmill -15 IC

Shoulder Taps – 20 IC

Plank Jacks – 20IC

The Thang: Slower Lower Beat Down

Mosey to H.O.B.

20 Slow Low Merkins – IC 

20 Slow Low Squats – IC

20 4-Count Big Boys – IC

Mosey to Mill Park Dock

20 Slow Low Dips – IC

10 Slow Low Single Leg Squats (Each Leg) – IC

20 4-Count Freddie’s – IC

Mosey to Library

20 Hand Release Merkins

20 Lt. Dans

20 4 Count Leg Lifts

Mosey back to AO

Slow Low Wall Sit – 10 Count

Balls to Wall – 10 Count

Slower Lower Wall Sit – 10 Count

Third F: Slow Down to Speed Up

“Give me six hours to chop down a tree and I will spend the first four hours sharpening the axe.” -Abraham Lincoln

To get the results we are seeking, we often need to slow down. Excellence takes time and patience. Sometimes this looks like returning to the basics and focusing on fundamentals. Other times it looks like growing your skill set and increasing your capacity. Either way, 100% of the time it is about taking personal responsibility for your personal growth. Constant growth of self is the key component to going the distance in your fitness, family, relationships, faith, etc. Sometimes this process is slower than you’d like it to be. But slowing down to improve, helps you to speed up in the long haul and most importantly, finish strong. 

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” -Galations 6:9

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Special Welcome to our newest High Impact Man, Semi! It won’t get easier, but you’ll get better. 

Humbly Your QIC,

Vanilla

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