11/23/2020 - Virtuosity -

AO: Virtuosity

When: 11/23/2020

PAX:

Number of Pax: 26

Pax Names: Backstage, Bean Counter, Blueprints, Bob Ross, Brick, Buggs Bunny, Car Seat, Corningstone, Dingo, Elway, Flutie Flakes, Hanger, Happy Meal, John Denver, Magellan, Mudslide, Ozark, Sonny Bono, Statesville, Vitamix,

DR Names: Welcome Speech, Squash

Number of FNGS: 1

FNG Names: Frogger

QIC: Cannoli


Introduction

Welcome to F3, virtual gloom edition. 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

50 yard run

Moroccan Night Clubs– 12X , IC

Bat Wings (12X each)   – in cadence, keep arms up.

  • Arm circles forward
  • Arm circles backward

Tappy Taps    – 12X

Imp. Walkers – 12X

Motivators- 10X

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Burpees:

No FNG, everyone do 10 burpees. For any FNG, we take off 1 burpee.  There was one burpee, so we did 9 burpees in honor of TPS Report

The Thang

THANG 1:

25 curls – 50 yard run- 25 curls- 50 yard run

25-Lion Kings- 50 yards- 25 Lion Kings- 50 yards

25- BBS- 50 yards- 25 BBS- 50 yards

25-Merkins-50 yards-25 merkins- 50 yards

<HOLD PLANK FOR SIX>

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THANG 2:

11s

Burpee (1) –  bear crawl 25 yards  – (10 squats); run back

Circle of Trust

This was my first time on Q for Virtuosity, and I’m proud to be able to participate in this option. I shared that since this is Thanksgiving week, I wanted to model my workout around two numbers that signify something I am thankful for.

1st) the number 50. From November 2019-March 2020, I went on an extreme diet and lost 50 lbs. If it weren’t for F3, I wouldn’t have been pointed in the right direction and held accountable for this lifestyle change

2) the number 25. My M is currently 25 weeks pregnant with our first child, and it is a very exciting, and also nervous time for us both in preparation for this major life moment.

 

Naked Man Moleskin

Let’s all take this week to think about what we are truly Thankful for, and show appreciation to our friends and family during this difficult year.

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