05/18/2021 - Virtuosity - 5/18 – Slow it down to 1/2 time
AO: Virtuosity
When: 05/18/2021
PAX:
Number of Pax: 8
Pax Names: Backdraft, Bob Ross, Brooks, Chun Li, Magellan, Shirley Temple, Sonny Bono,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mudslide (DR TriCounty)
Introduction
️Let’s reset from the LG shenanigans and slow the pace! We’ll apply some focused work. Plan to have a simple 1min out 1min back mosey route. Bring those coupons – SYITVG!
Disclaimer + 5 core principles
Warm-O-Rama
Tappy Tap Circles
Squat butterfly stretch
Lunge Calf stretchs L/R
Side Lunge groin stretch L/R
Grady Corns
The Thang
5 min blocks of work = 2min mosey + 3min exercise
Mosey + OH Press – 8ct = 4up/4down
Mosey + Goblet sq – 12ct = 4down/4hold/4up
Mosey + Merkin – 8ct = 4down/4up
Mosey + Lion King – 8ct = 4up/4down
Mosey + Box Cutter – 8ct = 2ct up/2 out/2 down/2 in
Mosey + Blockies – OYO 1/2 speed
Mary – 1/2 speed leg lifts, AH, Plank
Circle of Trust
“You don’t get results by focusing on results. You get results by focusing on the actions that produce results.”
Naked Man Moleskin
Thinking about this today coming off of Lincoln Games I realized that I sometimes get lost in “quantity” over “quality”. In workouts and in life. I urge us all to take some time and SLOW DOWN to focus on the actions that produce the results.