04/22/2020 - Virtuosity - Bad Boy Records – Rusty’s Virtual VQ!!
AO: Virtuosity
When: 04/22/2020
PAX:
Number of Pax: 14
Pax Names: Baby Hands, Blues Clues, Bob Ross, Crop Duster, Curds, Drago, hot box, Leuben, Poutine, Rusty, Shandy, Tonka,
DR Names:
Number of FNGS:
FNG Names: Longshanks, Nair
QIC: Rusty
Introduction
The time had come for me to step up and lead a Virtual Beatdown…. I have been a little nervous about my AV skills….(I was not in the Audio-Visual Club in high school)…. But decided it was time for me to put my Sad Clown costume away and get back to being the man I want to be…. I was especially motivated by TONKA who lead three workouts in four days (Th/Fri/Mon)… Watching him step up and LEAD was the wake-up call that i needed. THANK YOU TONKA!! Everyone can blame him for what is about to happen!!!!
Warm-O-Rama
The Warm-up
SSH x 20 IC
Abe Vigota’s x 20 IC
Hamstring Stretch x 15 IC
Mountain Climbers x 20 IC
Arm Circles x 10 IC Forward and Backward
The Thang
Thang 1 – 5 minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
Thang 2 – Paula Abdul’s on steroids….
Bear Crawl forward 2 sidewalk lines – 10 Merkins, Crawl Bear back 1 sidewalk line
Bear Crawl forward 2 sidewalk lines – 9 Merkins, Crawl Bear back 1 sidewalk line
Continue to end reducing Merkins by 1.
After you finish, return to your device and perform Overhead claps until 6 is in…
Thang 3 – Coupon 11s
1 – Coupon Swings.
Side Shuffle 10 – 15 feet
10 Bodyweight Lunges (each leg = ½)
Side Shuffle back
For a “little something extra” carry your coupon with you for the shuffle.
When finished, return to your device and perform seal claps from a medium squat until 6 is in
Thang 4 – Coupon 11s #2
1 – Curl to Overhead Press
Run from garage to street
10 – LBCs
Run from street to garage
Thang 5 – 5 minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
6 MoM
Pickle Pointers (Glute Bridge) x 25 straight count – Hold last rep at top
Freddie Mercury’s x 20 IC
Pickle Pointers(Glute Bridge) x 20 straight count – Hold last rep at top
Flutter Kicks x 20 IC
Circle of Trust
As I said in my Pre-Blast, I have been feeling like a Sad Clown since the beginning of the Covid-19 crisis…. I have still been working out every day, but it hasn’t been the same… I miss being in proximity with my brothers in the gloom… I didn’t see a reason to get out of bed at 4:30am for a virtual or OYO workout… in the end, I was just depressed and feeling sorry for myself.
But then I realized (through the example of Tonka and the other true HIMS who have been stepping up to lead the Virtual Workouts) that this is about more than my feelings… Part of the F3 credo is that we Prepare for the Expected, while being ready for the Unexpected! Guess what? Shelter in Place orders, changes in our work, family and social environment have pretty much become the definition of UNEXPECTED!!
So get this into your heads…. THIS IS THE NEW NORMAL (at least for the foreseeable future). We all need to wrap our heads around the fact that, even after Shelter-in-Place ends, things will still not go back to the way we did them before March 18, 2020. We will still have to follow social distancing rules. We will still have to limit the size of any gathering. We won’t be able to fist bump, bro-hug or form a Big Ball of Men. If that makes you sad, depressed, angry or what ever other emotion you want to throw at it… SO WHAT!! Suck it up Buttercup!! Leaders Adapt! Leaders Improvise! Leaders OVERCOME!!
So this is where the rubber meets the road… Are we HIMs or not? Do we use that acronym too freely? I cannot speak for anyone else, but I can honestly say that I was not acting like a HIM… I was a Sad Clown…
But that ended at 5:15am on April 22, 2020 in my garage.
Let’s Pray….
Dear Lord, we thank You for everything You do for us. We ask that You continue to give us strength to face all of the challenges that get thrown at us today, this week, this month and this year. Help us to deal with the current crisis with Grace and Wisdom. Give us the strength to continue to be leaders in our families, communities and places of employment. Let the men of F3 be the example of how to deal with this crisis.
We pray for Blues Clues’ daughter, Mia, as she celebrates her 3rd Birthday today. We pray for Bob Ross’s brother, Mike and his wife Sue, as they deal with the challenges in their lives. We pray for Dr Ralph and his entire family as they cope with the loss of his Grandmother. And we pray for all the people in the world who will die today, no matter the cause, and ask that You welcome them all into Your loving embrace in Heaven.
We ask for all of this in Your Holy Name.
Amen.
Naked Man Moleskin
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