04/20/2021 - Virtuosity - 40/20 on 4/20

AO: Virtuosity

When: 04/20/2021

PAX:

Number of Pax: 7

Pax Names: Bean Counter, Bob Ross, Chun Li, Frogger, Mudslide, Sonny Bono,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

There was a lot of uncertainty about what the weather was going to be like this morning, but things worked out for us. It was a wonderful morning, even in the virtual gloom. Even without snow on the ground, it was hard to get out of bed this morning (see COT below), but I’m thankful for everyone who showed up.

This workout was designed to keep us moving with a variety of different exercises.

Warm-O-Rama

Let’s keep it simple…5-Minute Mosey

The Thang

3 rounds of 10 exercises; 40 seconds of work and 20 seconds of rest between each exercise.

Round 1:

  • SSH’s
  • Curls
  • Mountain Climbers
  • Chest Press
  • Big Boys
  • Skull Crushers
  • Bonnie Blairs
  • Thrusters
  • Merkins
  • Bent Over Rows

Round 2:

  • Coupon Swings
  • Scorpion Dry Docks (that’s a Carolina Dry Dock with one foot in the air)
  • Goblet Squat
  • High Knees
  • Overhead Press
  • Burpees
  • Curls
  • Incline Merkins
  • Lion Kings
  • LBC’s

Round 3: (A repeat of Round 1)

  • SSH’s
  • Curls
  • Mountain Climbers
  • Chest Press
  • Big Boys
  • Skull Crushers
  • Bonnie Blairs
  • Thrusters
  • Merkins
  • Bent Over Rows

Mary:

  • Flutter Kicks – 10 IC
  • LBC’s – 10 IC
  • Hold Low Plank (30 seconds) – move to High Plank
  • Plank Jacks – 10 IC
  • Hold Low Plank till 6:00 (40ish seconds)

Circle of Trust

Count-A-Rama (7)

Announcements

Name-A-Rama

 

The last week has been big – lots of work responsibilities and to-do lists; lots of family needs; lots of projects to get done around the house. It can be hard to maintain motivation in weeks like this. Something can fall to wayside – commitments waiver – whether it be at work, at home, or with our physical health. I am reminded of the words of the great Muhammad Ali, who said, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” I’m holding onto these words when I want to slack off a bit in one area of life for the sake of others or when I want to stay in bed instead of getting up early to workout. Put in the work and it will payoff in the long run. So if the last week has been anything like mine, or if you’re heading into a heavy week, hold onto the words of the champ!

Naked Man Moleskin

Thanks PAX for joining me this morning!

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