Workout atFreeState Honoring the Late Officer Brian D. Sicknick

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

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