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 .