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
————————————————————————————————————–
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>
————————————————————————————————————–
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.