01/15/2021 - Virtuosity - 2nd cloud-based Q
AO: Virtuosity
When: 01/15/2021
PAX:
Number of Pax: 22
Pax Names: atat, Backstage, Bean Counter, Bob Ross, Brooks, Buggs Bunny, Cowboy, Frogger, Motaur, Mr. Hankey, Mudslide, Ozark, Rand McNally, Sir Mix-A-Lot, Sonny Bono, Sparkles,
DR Names:
Number of FNGS:
FNG Names: Toby, CSPAN, Duece, Jailbait
QIC: Cannoli
Introduction
It was a nice cold morning in my Ferrari-themed garage as I was getting my dojo set up for a virtual beatdown, my second Q “in the cloud” with the fine HIMS of Virtuosity. @@ joined me for the beatdown, in-person.
Welcome to F3. This is a free, men’s bootcamp. I am not a professional, you are here on your own freewill. F3 is free to all men, led in a rotating fashion, outdoors rain or shine and ends with a circle of trust.
Let’s work hard, play hard and have fun. Push yourself, don’t wreck yourself. Modify if necessary.
Warm-O-Rama
100 yard run (50 out and back)
Leg and arm stretches
Moroccan Night Clubs– 12X , IC
Bat Wings (12X each) – in cadence, keep arms up.
- Arm circles forward
- Arm circles backward
Abe Vigoda’s = 12 X
Tappy Taps – 12X
Imp. Walkers – 12X
Motivators- 10X
The Thang
THANG 1
- 1 Merkins
50 yard run +back
- 2 Merkins
50 yard run + back
- 3 Merkins
50 yard run + back
- 4 Merkins
50 yard run + back
- 5 Merkins
50 yard run + back
- 6 Merkins
50 yard run +back
- 7 Merkins
50 yard run + back
- 8 Merkins
50 yard run + back
- 9 Merkins
50 yard run + back
- 10 Merkins
50 yard run + back
<SSH for the six> ; for those that couldn’t have access to an area to run, they did SSH.
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THANG 2: AMRAP
- 10 Burpees 10 SSH
- 25 Curls 10 SSH
- 25 Lion Kings 10 SSH
- 25 BBS 10 SSH
<50 yard rifle carry and back>
Did about 3 rounds, give or take.
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Merry
- LBCs- 30x
- American hammers- 30X
- Plank- 60 seconds
Circle of Trust
As I’m nearing completion of the “Freed to Lead” book, I recently finished reading a chapter that touches upon the 3rd F and the “bullseye of the Concentrica”. For those who have not yet read the book, this is a concept that explains who would be impacted when you are no longer part of Earth. It goes from your inner circle (family) and slowly extends out. It really got me thinking that, every day we should be taking steps to make a difference in our communities and to the people that we are involved in. I challenged the PAX to try to always seize the moment and make a difference.
Naked Man Moleskin
Little things can go a long way. We need to put things in perspective and challenge ourselves to be the very best that we can be.