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