SICKNICK

AO: THE BUCK

DATE: 12JAN2021

WEATHER: COOLER THAN IT SAID

REPORT THIS AD

PAX: JUDGE JUDY, SWANSON, COWBELL, CABLEGUY (R), BALLCOCK, SISTERMARYCATHERINEGALAGHER (R), MONROE, HACKYSACK,

QIC: JUNIOR VARSITY

WARM UP

THE MOTIVATOR/10 MERKINS/25 LBC’S/10 TTT

THE THANG

5 CONES @ 10M APART SET UP FOR THIS EVOLUTION.  WE’LL DROP SETS ON THE EXERCISES AND INCREASE SETS ON THE SPRINTS.

SPRINT TO 1^ST CONE AND BACK/50 BURPEES (10 EMOM)

SPRINT TO 1^ST AND BACK, 2^ND AND BACK/40 MERKINS (10 EMOM)

SPRINT TO 1^ST, 2^ND AND 3^RD/30 SQUATS (10 EMOM)

SPRINT TO 1^ST, 2^ND, 3^RD AND 4^TH/20  MOUNTAIN CLIMBERS

SPRINT TO 1^ST, 2^ND, 3^RD, 4^TH AND 5^TH/10 BURPEES

SPRINTS WITH ABS THIS ROUND

50 FLUTTER KICKS/40 BIG BOYS/BACK SCRATCHERS/20 HELLO DOLLIES/10 WINDSHIELD WIPERS

PLANK WALK TO CONE/5 MERKINS REPEAT UNTIL THE END AND BEAR CRAWL BACK

LUNGE OUT AND BACK AND CIRCLE UP AT FLAG

50 RAY LEWIS/10 MERKINS/25 RAISE THE ROOF/10 MERKINS/PLANK

COT

PRAYERS FOR MR. KENNEDY.

THIS WORKOUT DEDICATED TO OFFICER SICKNICK AND HIS SACRIFICE AT THE CAPITOL IT IS A REMINDER TO ALL THAT WE HAVE AN AMAZING GIFT IN LIFE EVERYDAY. TUCK THAT LIP IN AND PICK THAT CHIN UP BOYS!

NO SLUGGARD’S AMONG US…DON’T LET THE SMALL NOTIONS OF IT CREEP IN. BE THE STANDARD FOR OUR CHILDREN, EMPLOYEES, BOSSES AND EACH OTHER.

ALWAYS A PLEASURE TO LEAD THESE YOUNG MEN!

SYITG,

JV