08/14/2020 - Virtuosity - 3 Cone Drill?
AO: Virtuosity
When: 08/14/2020
PAX:
Number of Pax: 13
Pax Names: Backdraft, Backstage, Bean Counter, Buggs Bunny, Hanger, Mr. Hankey, Rand McNally, Sesame Street, Singlet, Tonka, Townie, TPS Report,
DR Names:
Number of FNGS: 1
FNG Names: Cowpie
QIC: Bean Counter
Introduction
Since no one else stepped up, I decided that I would gladly share a few miserable ideas with those who dared to log on at 5:15! Asked PAX to have their coupon ready, have a towel nearby (or something to kneel on), and to bring their heart! Homework was to either measure out about 16 feet or be prepared to use the width of a driveway.
Warm-O-Rama
Good Mornings IC x 15
:20 out, :20 back coupon walk (Modify to High Knees)
Grady Corn IC x 15
:20 out, :20 back coupon mosey
Imperial Squat Walker IC x 10
:20 out, :20 back jog (Cut for Time)
The Thang
Thang 1
Suicides
One exercise from the list below at a time. Exercise for given amount of reps, then tap ground 10x, 8x, 6x, 4x, 2x. Example – 20 Curls, 10x suicides, 20 Curls, 8x suicides, etc finish with 2x suicides.
Hold Squat for 6 – If you go to failure, 1 burpee on coupon
Exercise:
- Curls x 20
- Chest Press x 15
- One Arm Raises (EAO) x 20
- Hydraulics (w/Coupon) x 10
- Diamond Merkin x 10 (Cut for time)
Thang 2
- 8 Reps Dips
- 2, 4, 6, … 16 Burpees
- 8 Reps OH Press (Cut for time)
- 2, 4, 6, … 16 Lunge (ELO) (Cut for time)
Mary
American Hammers w/Coupon IC x 16
Heel Touches IC x 16
Seated Flutter Kicks IC x 16
Circle of Trust
I used my CoT time to discuss what F3 has meant to me. When I had my first Q back in February, I had purposely avoided this topic because that seemed to be what a lot of us talk about during our first Q. With this being my last post as a 33-year-old, I decided to take a moment to reflect on the first year. What were some of my goals? Both physically, mentally, spiritually? This is really what makes me think about F3.
As I go through the 3 F’s, it all just fits together nicely.
1st F – I joked that my one goal for 2020 was that I was finally going to have visible abs! While I am definitely not there yet, I have noticed small changes. I swear I can almost see one of my abs in the morning before I eat anything! I have enjoyed doing the workouts for the last 10 months or so. (Getting close to that one-year mark!) I would have never expected that we would be going through this pandemic when I first started with F3. I just figured this was an extra way to try and get into better shape. It turns out, F3 has really been my saving grace when it comes to my physical health. This accounts for probably 90% of my workouts nowadays.
2nd F – I mentioned how I used to always tell my wife that I did not need any more ‘friends’. I say that in the humblest way. I enjoy my very small group of personal friends. I feel very close to them and enjoy their company. I never felt like I was missing anything. Being involved with F3 has helped me realize that there is always room for fellowship. Getting to know some of the guys in both the virtual and in person gloom has been a blessing the last year. Especially with the pandemic. I always feel like there is someone there available for me to talk to, bounce ideas off of, or really just fill the silence that a lot of people are currently enduring with the pandemic. Some other PAX mentioned this before and it really stuck to me; we may not all be friends or see eye to eye in the ‘real world’, but during the 45-60 minute workouts in the gloom, we are brothers. It is great to have that additional group of guys to lean on.
3rd F – I had always looked for a way to try and get more involved with both my faith and with my community. A few of my friends have their own passions (i.e. Dog Rescues or Cystic Fibrosis Foundations). I had been trying to find something that would serve as my calling. F3 has helped open the door to many possibilities. Whether it be the Warrior Wagons donations, the Park District clean up, or just the overall F3 Foundation, I enjoy the fact that I have somewhere I can devote some of my time / attention.
I look forward to the next year of my life and am certain that F3 will be a huge part of it!
Naked Man Moleskin
We welcomed FNG Cowpie. He is a very good friend of mine for the last 10 years or so. I work with him but that was actually by chance. I knew him before our job and one day he called me out of the blue and mentioned he was interviewing for a job. Turns out it was the same place I work. The rest is history. I hope that one day when this is all over and done, we can get him out at an in person workout and give him all of what F3 has to offer.
Again, I appreciate everyone jumping on this morning. I hope you enjoyed the workout. Those suicides kind of felt more like doing the 3 cone drill for football, but either way, it felt ‘good’.
Till next time!