06/06/2020 - Virtuosity - 50 Years is a Good Thing
AO: Virtuosity
When: 06/06/2020
PAX:
Number of Pax: 6
Pax Names: Bob Ross, Bongo, Flush, Flutie Flakes, Ozark, TPS Report,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flush
Introduction
F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
SSH IC (count to 30)
High Knees IC (count to 15)
Seal Claps IC (count to 15)
Quad Stretch – Each Quad – Count to 10
Hamstring Stretch (touch toes) – Count to 10
Arm Circles – Forward – Count to 10
Arm Circles – Backward – Count to 10
Arm/shoulder stretch (right arm across chest and apply pressure to outside with other arm) – Count to 10 on each arm
The Thang
Thang 1
50 x Merkins
50 x LBCs
50 x SSH
5 x Burpees
40 x Plank Jacks
40 x Bonnie Blairs
40 x SSH
4 x Burpees
30 x Mountain Climbers (each leg is 1/2)
30 x Big Boy Sit Ups
30 x SSH
3 x Burpees
20 x Carolina Drydocks
20 x Box Cutters
20 x SSH
2 x Burpees
10 x Hydraulic Planks (start in Full Plank, go down to Low Plank and back up for 1)
10 x Windshield Wipers
10 x SSH
1 x Burpee
5 x World’s Worst Merkins (Wide Grip, then Standard Grip, then Diamond Merkins in succession for one rep)
5 x Plank Buzzsaws
5 x SSH
Bear Crawl to the end of your driveway and back
Plank till the 6 is in.
Thang 2
50 x Lunges (each leg is 1)
Run 25 Yards (3-4 driveways)
10 x Hand Release Merkins
Run Back
50 x WWII Sit-Ups
Run 25 Yards (3-4 driveways)
10 x Hand Release Merkins
Run Back
50 x Air Squats
Run 25 Yards (3-4 driveways)
10 x Hand Release Merkins
Run Back
50 x Dips (on coupon if you don’t have anything else, chair works well)
Run 25 Yards (3-4 driveways)
10 x Hand Release Merkins
Run Back
Plank till the six is in.
10 Burpees as a group
MARY
Shoulder Taps x 20 IC
Reverse Shoulder Taps x 20 IC
Heel touches x 20 IC
100 LBC’s
Circle of Trust
Today my parents are celebrating their 50th Wedding Anniversary. I designed the workout today thinking about how long that really is. Pretty amazing to witness everything that they’ve gone through in the almost 40 years I’ve been alive and see their love for one another. Anyone who’s been married knows it isn’t easy and you have to work at it to make it a success. There have been lots of ups and downs and there were times I wasn’t quite sure they were going to make it, but they did and they keep at it. My Mom had a brain tumor 11 years ago and my Dad had a four-way bypass and kidney transplant in the last 2 years. Even though life has been throwing challenges their way, God has blessed them with the courage and strength to recover, grow and move beyond.
Prayers for Blowfish and his family, thanks to our Father in Heaven for bringing all the amazing HIMs that make up F3 Naperville (have met so many quality men that just want to be better husbands, fathers and men in their communities), and asking that God equip us with the strength and courage to share his love with others.
Naked Man Moleskin
N/A