04/03/2020 - Virtuosity - Better Late than Never
AO: Virtuosity
When: 04/03/2020
PAX:
Number of Pax: 6
Pax Names: Backstreet, Bean Counter, Cousin Eddie, Dilly Dilly, Mr. Hankey, TPS Report,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Dilly Dilly
Introduction
Last night at 6:00 PM I took a glance at the Q sheet & to my surprise there was nobody leading the live virtual workout for what was going to be a beautiful Friday morning. Now if you know me I am not technology savvy & typically more of an introvert than extrovert so I was hesitant to jump on the Q sheet but ultimately I refused to not see F3 Naperville accelerate on a great Friday so I threw my name on the sheet.
The gloom came early but it was a warm 46 degrees & the PAX showed up & the technology worked perfect. I decided this morning I would re-create a modified version of my original VQ at The Ridge “The Merry Go Round of Pain.”
Warm-O-Rama
WARM UP
- 10 Suicide burpees
- 10 Hairy Rockettes (right foot to left hand 1, back down 2, etc)
- 15 Side Straddle Hops
- 10 Arm Circles – forward & back
The Thang
THANG 1 – MODIFIED MERRY GO ROUND OF PAIN
Complete all 8 rotations. After each exercise you do the following: sprint 40 to 50 yards about 3 to 4 houses 20 merkins, sprint 40 to 50 yards about 3 to 4 houses 20 mountain climbers (1 each leg); fast mosey back
The “conductor” will complete 30 Big Boys. When 30 Big Boys are complete he will call for the PAX to run. All other PAX will complete each exercise in AMRAP fashion until the “conductor” says to run.
- dips – coupons
- Squats – coupons
- Curls – coupons
- Lunges – each leg is 1; no coupon
- Bent Over Row – coupons
- Chest Press – coupons
- Calf raises – on your coupon
- Shoulder Press – coupons
- PAX complete the 1 exercise they missed until 5:55 AM
MARY
- 25 Flutter kicks
- 25 American Hammers
- 25 LBC’s
- Ring of Fire (everybody 5 merkins)
Circle of Trust
Count A Rama – 6
Announcements:
- check out 3rd F for opportunities to donate to COVID relief efforts
- Virtual Q live tracking about to begin look for details soon
Prayers
- TPS Report direct family on the front line serving the health needs of those affected by COVID
Naked Man Moleskin
CoT:
Working out right now might be the hardest many of us have ever had to do as we are going it alone physically. It is not easy to drag your butt out of bed in the gloom knowing you are physically going at it alone. This type of mind-set takes determination, discipline, & accountability. I thought the below poem was a good depiction about the quadrant “Get Right”. Don’t make excuses, get out of bed, keep your routines, & LFG b/c at the end of the day you still have to face the “Man in the Glass”.
When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.
For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.
He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.
You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.
Dear lord thank you for this opportunity to wake up early in the gloom & experience your greatness. We are humbled for the opportunity you give us every day to be in your glory & serve you as leaders in our community. Watch over those that are not as fortunate as many of us & give them healing & strength in their struggles. In your name we pray. Amen!