AO: #FreeState
QIC: @Horshack
PAX: 4 – @Deagle, @Winston, @BlackDiamond, @Horshack
Warm Up
· SSH x 42 IC (Officer Sicknick was 42 Years Old when he died)
· 7 x 30 (Born on July 30, 1978)
o Air Press x 30 IC
o Imperial Walkers x 30 IC
o Ozzy Osbournes x 30 IC
o Harry Rockettes x 30 IC
o Cherry Pickers x 30 IC
o Frankensteins x 30 IC (15 Each Way)
o Michael Phelps x 30 IC
The Thang
· Easy Squats x 108 IC (Sicknick was part of the 108th Air Refueling Wing aka Easy Squad – two tours Saudi Arabia in 1999-2000 with Operation Southern Watch; and 2002-2003 in Krygyzstan with Operation Enduring Freedom)
· Couponicide – 6 stops (Officer Sicknick spent six years in the NJ Air National Guard before his honorable discharge in 2003)
· 12 x 12 with the Coupons (12 years of 12 months on the Capitol Police Force – 1st Responder Unit)
o Say Anything
o Cross Grip Lift
o Bench Press (from your six, narrow grip or wide)
o Elf on the Shelf
o Upward Arm Extension
o Upright Row
o Jump Over Coupons (low or high)
o Upward Press
o Squat (hold in front or behind neck)
o Clean & Jerk
o Curl
o Combo Merkins
Mary
· 1 minute of Protractor at 7 degrees (Died on January 7th)
· 9 sets x 30 (Died at 9:30pm)
o Flutter x 30 IC
o Outlaws x 30 IC
o Freddie Mercuries x 30 IC
o Reverse Crunches x 30 IC
o Little Baby Crunches x 30 IC
o Leg Lifts x 30 IC
o Dying Cockroach x 30 IC
o Windshield Wipers x 30 IC
· 5 Stations of Plank-o-rama (Officer Sicknick was only the 5th non-public official to lie in honor under the Capitol’s rotunda in US history)
COT:
- Q1 (Get Right).2: King – The Daily Discipline of Physically Training the Body
- We stay fit for purposes outside of ourselves
- Focus on Speed, Strength, Stamina, and Toughness (mental and physical)
- To accelerate, join with people who are faster and will push others to improve
F3 The Capital 