Thursday, September 21
Always 70 and Sunny
Always 70 and Sunny

Welcome to 2023


5 DaVillians decided to start their New Year off with a beatdown.

  • COP
    • Parking lot tracers
    • SSH
    • Imperial Walkers
    • Don Qs
    • Helicopters
    • Arm circles
    • HRMs
    • Trunk rotations
    • Scorpion kicks
    • LBCs
  • Phonics 4 corner – Big parking lot
    • Each PAX posts at a corner and does an exercise, the 5th PAX is the runner/timer. The runner runs to a corner to take over the exercise, the relieved PAX now becomes the runner and runs to the next corner. Rinse and repeat until everyone has done every corner.
    • C1 – Merkins
    • C2 – Squats
    • C3 – Flutter kicks
    • C4 – Carolina dry docks
  • Mosey to back of school for some partner touch the tree
    • P1 – Donkey kicks
    • P2 – Touch a tree and back
  • Phonics 4 corners (redo) – same concept as first routine but this time with better instructions from Q
    • Mosey to bus loop to form 4 corners
    • C1 – 4 x 4s
    • C2 – Lt. Dan’s
    • C3 – Arm circles
    • C4 – American hammers
  • Native American run back to Flag with merkins for end runner
  • 1 MoM
  • 1 minute of stretching
  • Numberama, Namerama, Trout took us out
  • Notes:
    • It was good to post again after missing much time due to illness and the Holidays.
    • Get your New Year’s resolution started with posting to some F3 workouts and getting in shape.
    • Hard work was put in by all. Thanks gents!

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