02/23/2021 - Virtuosity - Bear Corner

AO: Virtuosity

When: 02/23/2021


Number of Pax: 9

Pax Names: Backdraft, Bean Counter, Bob Ross, Chun Li, Cousin Eddie, Mr. Hankey, Sonny Bono, Townie,

DR Names: Ortho

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


It’s been 4 months since I’ve checked in with the virtual gloom.  So I looked over the February published backblasts to make sure I bring something new to the table.  We have a HEAT wave going on this week.  Have a coupon and a jump rope nearby.  Make sure you have about 2 car lengths long and 2 car lengths wide of space cleared away (driveway).

The Scene:  Driveway was clean and mostly clear of ice.  I logged on about 10 minutes early to see 4 other PAX all ready to go.  By the time I had my flag posted in the sweet “portable post” that Riunite created, we had 9 including YHC.  What a difference 30 degrees makes.  I was warmer than I thought I should be but it was about to get a lot hotter.

Welcome & Disclaimer

F3 is:


Open to ALL men, 

Peer led in a rotating fashion

Held outdoors rain or shine, heat or cold.  

Ends in a Circle of Trust

I am not a professional.  You are here of your own free will.  I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.  Maintain 15 feet between you and the next guy at all times.  In cadence (IC) is the rhythm in between each rep or the body movement between each rep.


SSH – (IC – 4 count) x 23

Triangle Taps – (IC – 4 count) x 23

Bat Wings – (IC – 4 count) x 10 FW arm circles, 10 BW arm circles (palms up), 10 Seal claps, 10 overhead claps

The Thang

THANG 1 Bear Corner

100 jumps with the jump rope (or 50 SSH IC)

10 Blockees

Crawl bear two car lengths (end of driveway)

10 Burpees

20 Overhead Claps

Side Crawl to next corner (two car widths)

10 Burpees

20 Overhead Claps

30 Plank jacks

Bear crawl back two car lengths

10 Burpees

20 Overhead Claps

30 Plank jacks

40 LBCs

Side Crawl back to start (two car widths)

100 Jumps with jump rope

10 Blockees

20 Overhead Claps

30 Plank jacks

40 LBCs

HOLD People’s Chair for the 6

THANG 2 Coupon Hustle

Side lift with coupon x 23 each side  (coined let the air out of the spare)

Goblet Squats x 23

Shoulder shrug with coupon x 23 each side

Back lift x 23 (hug coupon to chest)

THANG 3 Back down the ladder

No jump rope this time.


T-Bombs – (IC – 4 count) x 23

James Bonds – hold seated row position with arms extended like your holding a gun (10 count straight ahead, 10 count to the left, 10 count to the right, 10 count back to the center)

(Wh)Y-plank – hold for at least one minute

Circle of Trust


Your homework is to go on slack and read the announcements.


Cannoli and family

Vern and Bunker at Crossroads

My M and my mother

Naked Man Moleskin

Anytime I need inspiration for a COT, I Google today in history.  The History Channel website is usually the first one that pops up.  One year ago today, Ahmaud Arbery was shot dead while jogging in a suburb of Brunswick, Georgia.  It was a senseless act of violence brought on by people taking the law into their own hands.  

We see a lot of this everyday, lack of common sense, lack of common decency, just a complete lack of civility.  The 23 reps was in remembrance for today.

So today, I will ask that you give and take forgiveness as needed.  When you are feeling wronged, take a breath and forgive.  When you are feeling guilt for whatever you have done wrong, ask for forgiveness and be willing to accept it.

Let’s pray an Our Father…


Cousin Eddie

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