01/27/2021 - Virtuosity - A New F3 Record: 1,000 Reps and 45 Exercises! 5 Descending Thangs!
AO: Virtuosity
When: 01/27/2021
PAX:
Number of Pax: 19
Pax Names: Backdraft, Bean Counter, Bob Ross, Buggs Bunny, Cannoli, Car Seat, Cowboy, Frogger, McKraken, Moonlight, Mr. Hankey, Mudslide, Ozark, Pipes, Sir Mix-A-Lot, soccerball, SoccerMom, Sparkles,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Backstage
Introduction
Welcome FNG. The 5 principles of F3: Free of charge. Open to all men. Held outdoors (or in garages), rain or shine, heat or cold. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. End with a Circle of Trust.
Disclaimer: I am not a professional. You are here at your own free will. I am not aware of any injuries you may have. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Side leaning stretches
Tappy Taps
The Thang
5 Descending Thangs!!!!!
300 + 240 + 180 + 120 + 60 + 100/Mary = 1,000 reps!!!! 45 different exercises!!!!
Thang 1:
50 Prison Squats – 25 Plank Jacks
50 Lunges – 25 grady corns
50 Shoulder Taps – 25 SSH
50 Mountain Climbers – 25 Crab Toe Touches
Thang 2:
40 Chest Press – 20 Overhead Press
40 Hand Release Merkins – 20 Curls
40 Dips – 20 Skull Crushers
40 Big Boys – 20 Rows
Thang 3:
30 Goblet Squats – 15 Ono’s (Super Skaters)
30 Bobby Hurleys – 15 Drag Curls
30 Jungle Boy Squats – 15 Breakdancers (step throughs)
30 Coupon Swing – 15 Coupon Slide
Thang 4:
20 Alpo’s – 10 Halo’s
20 Slo Mo Throws w/ Coupon – 10 Grave diggers
20 Block Windshield Wipers – 10 Single Leg Deadlift w/ Coupon
20 Pickle pounder (Prom Dates) – 10 Leg Hydraulics
Thang 5:
10 Over & Unders – 5 Manmakers
10 Twisting Thruster w/ Coupon – 5 Blockees
10 Hand Release Burpees – 5 Crusty BBJs
10 Turkish Get-Ups – 5 Nemo’s
6MOM 20 Flutter Kicks w/ Coupon 20 Scissor Kicks w/ w/ Coupon 20 Leg Swing w/ Coupon 20 Big Boy w/ Coupon 20 LBC’s
Circle of Trust
In Mark 8, a leper approaches Jesus and says, “Lord if you are willing you can heal me.” Jesus says, “I am willing, be healed.” Then the leper was instantly healed. All three times the word “healed” is used its the same greek word that means more than physical healing. It means wholistic healing. Its the word for being purified in fire. It’s the word for a cleansing. Jesus doesn’t just heal the leper from his physical skin disease. He also heals him emotional, socially and physically. Jesus cares about how we feel, our bodies and our entire being.
If we are to be all we are created to be…fathers, husbands, men… we need to admit we are more than physical beings. And that we need to get healthy emotionally, mentally, socially and spiritually.
Naked Man Moleskin
Several men couldn’t complete all the reps in a time manner to complete the 1,000. So I gave them permission to modify and to even skip ahead to stay with the group. With 45 exercises I couldn’t stop to explain every exercise so I told people to watch what I do and do that. Doing 1,000 reps was a monumental feat! I tip my hat to bob ross, to the two guys in the bro garage with me and to everyone who didn’t give up! It was brutal!