04/13/2021 - Virtuosity - Climbing Down the Ladder
AO: Virtuosity
When: 04/13/2021
PAX:
Number of Pax: 12
Pax Names: Backdraft, Bean Counter, Bob Ross, Car Seat, Chun Li, DJ Sump Pump, Flutie Flakes, Frogger, Mudslide, Sonny Bono,
DR Names:
Number of FNGS: 0
FNG Names: Disco Stu
QIC: Sir Mix-A-Lot
Introduction
I’ve learned to not overthink it when planning these beatdowns – do some running, do some lifting, keep it simple. Keeping that in mind, I challenged PAX to join me for this workout. All you needed was 50m marked out, a coupon, and the ability to count from 10 to 1.
Warm-O-Rama
After a quick welcome and disclaimer, we got right to work:
- 50m out-and-back mosey (i.e 100m total)
- Tappy Taps (10 – IC)
- Arm Circles (10 x 2 – IC)
The Thang
We used 10 different exercises, and “climbed down the ladder” from 10-1 (10 reps for each exercises, then 9 reps, then 8, etc.). In between each round of exercises, we ran 50m out-and back. All exercises were OYO, but we joined back together at the start of each round.
- Side Straddle Hops
- Thrusters
- Curls
- Overhead Press
- Bent Over Rows
- Coupon Swings
- Goblet Squats
- Chest Press
- Skull Crushers
- Merkins
In the end, each exercise was done 55 times, for a total of of 550 reps for the entire beatdown – PLUS 1,000 meters of running if you don’t include our mosey during the warm-up. Not a bad way to start the day!
Mary:
- LBC’s – 100 OYO
- Plank Jacks – 10 IC
- Hold Low Plank till 6:00 – About a minute and a half
Circle of Trust
- Count-A-Rama (12)
- Announcements – Thanks Chun Li!
- Name-A-Rama
I challenged the PAX to consider who or what brought them to F3 for the first time, and what has kept them coming back again and again. We all appreciate SOMETHING about this group – whether it be the physical benefits, the relational benefits, the spiritual benefits, or all of the above. It may even look different for each of us, and that’s ok too. Whatever it might be, something keeps us coming back again and again. It means something to us. I know I am so thankful for Brick inviting me to F3 back in November. This group has changed my life in such a short time…so what are we going to do with it? We all benefit from F3 in some way, so let’s share it! I challenged the PAX to invite at least one FNG over the next week. It can be to any AO. This matters to all of us, so let’s share it with others!
Naked Man Moleskin
I usually have something clever to say here, but I’m out of ideas right now…so I’ll just say…
Go get your COVID vaccine!