Archives: Year-End Closeout

  • When: 20191231
  • QIC: Buoy
  • The PAX: Buoy, Musket, Space Monkey, Marvel, Ladies Man, MOAB, Dreamliner
  • 7 PAX arrived to DDG for the last workout of 2019 and it went down in spectacular fashion. Weather was a gorgeous 48 degrees.

    Warmarama

    • SSHs 20 IC

    • Goof Balls (with coupons)- run in place while moving arms up and down. Can be executed with or without coupons. 20 IC

    • Arm Circles (with coupons) all the way- 10 IC with arms out to the side, 10 IC with arms straight out in front, and 10 IC with arms over the head.

    • Squats (with coupons)- 20 IC

    The Thang

    1. Bear Crawl 1-2-3:
      • 100 Curls
      • 200 Overhead Press or Standing Row
      • 300 Chest Press
    2. Elevens: Dips/Merkins
    3. Annies (with coupons): Completed while in plank position, lift one arm a few inches off the deck and rotate in a circle like you are cleaning the floors. Switch arms, rinse and repeat. 20 IC each arm with coupon, 2 sets.
    4. Partner Up: One Pax completes 20 squats, while the other Pax completes chest presses with coupon until Squats are finished. Swap, rinse and repeat. 4 sets each completed.

    COT

    Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.

    Benjamin Franklin

    F3 Hampton Roads