06/16/2021 - Virtuosity -
AO: Virtuosity
When: 06/16/2021
PAX:
Number of Pax: 9
Pax Names: Bob Ross, McKraken, Mr. Hankey, Ozark, Pipes, Sonny Bono, Sparkler, Trailer Park, Wrong Turn,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flutie Flakes
Introduction
Today we found out what F3 nation was doing before anyone ever heard of Naperville. Spoiler Alert: Pretty much the same thing!
Warm-O-Rama
X15
•SSH
•IW
•Squats
•Merkins
•Run – 1 minute out and 1 minute back
The Thang
THANG 1
•Curls – Countdown ladder from 15 – 10
THANG 2
Burpee Ladder – Down and then UP
– Burpee x7 – Side straddle hop x15
– Burpee x6 – Imperial walker x15
– Burpee x5 – Merkins x15
– Burpee x4 – Mountain climbers x15
– Burpee x3 – Dolly x15
– Burpee x2 – Standing lunge x15
– Burpee x1 – Little baby crunch x15
THANG 3
•Stone (coupon) Hoppers (12 IC) X2
THANG 4
Dirty MacDeuce
•Set 1: Standard Merkins x 12, LBC x 12, Superman – One arm / one leg high plank x 12
•Set 2: Diamond Merkins x 12, Dolly x 12, Peter Parker x 12
•Set 3: Dive Bomber Merkins x 12, Rosalita x 12, Parker Peter x 12
•Set 4: Wide Merkins x 12, Dying Cockroach x 12, Pickle Pointer x 12
THANG 5
•Curls – Countdown ladder from 10 – 1
- Heals to Heaven (X20)
- American Hammer (X15)
- Protractor
- Plank – Southern Gentleman
- Plank – Northern Aggressor
- Plank – Hold 6 Inches for 15 sec
Circle of Trust
Continued prayers for those impacted by Covid.
Naked Man Moleskin
https://www.poetryfoundation.org/poems/46473/if— (edited)
