F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Summer Solstice Birthday Dance Party

2

6 Davillians and one visitor from the south arrived on a cooler Friday morning to enjoy the “officially” start of summer and the longest day of the year

This is how it went down

A Burpee Mosey – The PAX started out on a mosey around Forest Lake Hills for 12 minutes. After every minute, YHC would call out Burpee and the PAX completed one Burpee for a total of 12 Burpees

Mosey to the field

COP – DQ, Helicopter, Arm Circles

Mosey to the Pavilion

Friday Morning Dance Party – Concept is simply, complete an exercise while a song is being played. Exercises were choice from a small stack of the “F3 Workout Deck”. Exerices and songs were:

  • Squats to Friday Night by Eric Paslay
  • Shoulder Taps to Old Town Road by Lil Nas X feat. Billy Ray Cyrus
  • American Hammers/LBC’s to It Ain’t My Fault by Brothers Oshorne
  • SSH to Flatliner by Cole Swindell feat. Dierks Bentley
  • Mtn Climbers to Chattahoochee by Alan Jackson
  • Plank Jack/WWII Sit ups to Caught Up In The Country by Rodney Atkins
  • Incline Merkins to Make You Mine by High Valley

Mosey to the Parking Lot

Summer Solstice Corners – Today is the longest day of the year with nearly 15 hours of daylights, the PAX did Four Corners to celebrate. 15 Merkins, 15 WWII Sit ups, 15 (2ct) Mtn Climbers, 15 SSH

Mosey back to the SF

1 MOM – Superman

Numberrama, Namerama, Announcements and YHC took us out.

MOLESKIN

Small but fun crew this morning. YHC got things start in a non traditional way. Yesterday was YHC’s 2.0 First birthday. Since he didn’t have the Q the day before today would be have do. The celebrate the PAX did one burpees every minute for the first 12 minutes.

This has been come a tradition for YHC around his 2.0’s birthday. As most would agree our 2.0’s are the best things that have happen to us (minus our M’s) so we should celebrate them.

Glad to have Patti Mayo back visiting us. Always good to catch up with him.

Also good see Denver (formerly known as Grizzly) back out

ANNOUNCEMENTS

No Excuse Workout tomorrow 7:30 @ Milestone Clubhouse. See pre-blast and Facebook Event for details. Don’t show up without a FNG’s fellas!

SPIT ON THAT!!

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