08/19/2020 - Virtuosity - 8/19-Kitchen Sink

AO: Virtuosity

When: 08/19/2020

PAX:

Number of Pax: 12

Pax Names: Backdraft, Backstage, Bean Counter, Buggs Bunny, Magellan, Mr. Hankey, Ozark, Rand McNally, Singlet, Tonka, Townie,

DR Names:

Number of FNGS: 0

FNG Names: DR-Hangar (Crossroads)

QIC: Tonka


Introduction

In preparation YHC added 27 minutes of stuff to a beatdown that was delivered in the Citadel Gloom.

 

Preblast guaranteed to burn at least 426.3 calories.

 

Plan was to share the phone screen to have the visual time to all, but with the switch to Zoom it was not available. Time to compromise at 5:13a. All were logged on by 5:14am. Then we are off.

Warm-O-Rama

SSH x 20 IC

Tappy Taps x 10IC

arm circles x10 IC both directions

The Thang

1 Thang with Mary incorporated. 40 total minutes. all excersise were for 40 seconds except for the breathers that were at :30. Here is what we did in order

chest press, lying skull crushers, big boys, superman hold, mountain climbers, curls, coupon swings, burpees, breather, bonnie blairs, RDL, reverse curls, upright row, burpee, breather, reverse curls, calf raise, left arm only bent over row, right arm bent over row, thruster, burpee, breather, side straddle hops, smurf jacks, Merkin, Bear plank hold (bear crawl position), bear crawl (2 forward/2 back), crab walk, blockee, breather, john cusack hoold, lion kings, goblin squats, john cusack hold, overhead press, blockees, breather, merkin, lbc, diamond merkin, flutter kicks in a V, merkins, burpees, 1 arm coupon raise-right, 1 arm coupon raise-left, hydraulics, rocky balboa, air punch, burpee, blockee, curls, dips, irkin, high plank on coupon, high plank on ground

Circle of Trust

Monday Backstage had a great message in being actionable don’t just talk. Today wanted to piggy back off of that and talk about pushing ourselves by being accountable. Calling out that you recognize that you were at a breaking point and pushing through it is a tremendous feet. Imagine if you could implement that through 2nd and 3rd Fs, or with you family or work. Find ways to push your limits today through those other channels.

The push that’s why we are all here anyway isn’t it?

Prayed for those that had students returning today and those that will teach them.

Naked Man Moleskin

Reminder always check your tech stuff prior to using it for a beatdown or meeting.

 

Tonka-Over and out

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