10/19/2020 - Virtuosity - Biceps and Legs on a Monday Morning
AO: Virtuosity
When: 10/19/2020
PAX:
Number of Pax: 18
Pax Names: Backstage, Bean Counter, Beetle Bailey, Buggs Bunny, Car Seat, Chun Li, Cousin Eddie, Cowboy, Flutie Flakes, Happy Meal, Mr. Hankey, Rand McNally, Singlet, Sparkles, Sun Devil, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
We also had OHSA DR from STL, Shamwow DR from Suncoast!
10/19/20 VIRTUOSITY!!
It’s been way too long since I last Q’d. I’m ready to make you men work. May be my last post for a couple of weeks, so I’m looking to go out on a bang! I know Rand McNally will be there covering my 6! Who else will join us? (Not TPS Report as apparently showing up to his own Q tomorrow is more important…psshhh)Homework- Mark off 25 yards and 100 yards.
Bring your coupons and log on before 5:15! SYITVG!
Warm-O-Rama
Good Mornings IC x 10
Imperial Walkers IC x 10
Carioca going right 25 yards out
Carioca going left 25 yards back in
On me slow 6 count burpees x 7 (Bears point differential!)
The Thang
Thang 1 – Descending Merkins!
16 Merkins, 20 Coupon Curls
14 Merkins, 20 Coupon Curls
12…etc down to 2 Merkins, 20 Coupon Curls
Starting going back up while we wait for the 6.
(Total of 160+ Coupon Curls!)
YHC Fumbled a bit here as the plan was to do a 25 yard out and back farmer carry… ended up skipping this, but we eventually came back to it.
Thang 2 – Ascending Reps of Leg Work
200 Yard Coupon Mosey (100 yd out and back)
After this 100 yard mosey, I remembered the 25 yard coupon farmer carry, so we did it here. Bummed I missed out on capitalizing on the arm burn…but we got it done nonetheless.
1 Goblet Squat, 1 Alternating Side Squat (each side = ½), 1 Coupon overhead calf raise.
Repeat but with 2 reps each, and on and on… as high as you can go!
Around 7 minutes in, I instructed PAX to remember where they are in their reps and to take a quick ‘break’ by doing a Cusak carry walking lunge. 25 yards out, 25 yards back.
Back to ascending reps.
About another 7 or so minutes in we repeated the walking lunge. Hold squat upon return for the 6.
Once the 6 was in, we made sure to keep our legs loose by finishing up with a 200 yard dash. 100 yards out, 100 yards in. Hold plank for the 6.
Mary
Coupon Overhead LBC’s IC x 15
Angled Flutter Kicks IC x 15 (think American Hammer position)
4 Count Big Boi Situps with a hold on ‘4’. We got up to 15 count hold on our last rep. BURN!
Recover!
Circle of Trust
Today my message was pretty much just to be appreciative of your support system and all of the people in your life. Whether it be your M, partner, friends, or F3 Brothers, we all have a support system of some sort. My M and I both travel for work about once a month. That is until the pandemic started. Today, she leaves for Seattle until Friday. This is the first time either of us will travel and be apart from each other and the kids since February. I know I am going to miss her a bunch, but I also know that I am about to have my hands full with the two 2.0’s. Last time this happened, my youngest was not even walking. Now, they are both animals and it is going to be quite the adventure. But even as I was working out and talking with you all this morning, there she was, getting the kids backpacks ready for daycare and making sure that I had everything I needed to make it a somewhat smooth morning. I appreciate her and everything she does for our family. I also appreciate you men and all of the accountability and support that you provide on a daily basis. Let’s keep being there for each other and pushing ourselves.
We prayed for Rand McNally’s coworker Sean, for CVS and what he and his M are now going through, and selfishly I asked for prayers for myself and my family as we navigate through this upcoming week! My number one goal…don’t burn the place down!
Naked Man Moleskin
Big thanks to Rand McNally who covered by 6 today so that I could Q. Monday’s are typically my day but this was the only open slot on the Q sheet that worked for me this week. I plan on logging on for the workout on Wednesday, but with the M out of town, I will have to prioritize the 2.0’s in the morning if one of them happens to wake up. After that, I will be on the ‘bench’ for the next week healing up from the final touches of a tattoo I have been working on for over a year. I will miss the group but I look forward to getting after it again November 2!
Until next time…!