04/19/2021 - Virtuosity - Combinations with a virtual fartleg

AO: Virtuosity

When: 04/19/2021

PAX:

Number of Pax: 5

Pax Names: Backdraft, Bean Counter, Bob Ross, Frogger, Sir Mix-A-Lot, Sonny Bono,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sonny Bono


Introduction

I wanted to be creative so all the exercises I used were combinations of typical F3 exercises. I worked these exercises into a borrowed workout from the F3 website.  We finished up with a virtual Fartleg.  The pax had to agree to farting with their HC!

Warm-O-Rama

  1. Mosie out 200 yards and back
  2. Burpee-vadors

The Thang

 

Thang 1:

The Beast: 6 exercises   6 sets each one    each set has 6 reps

Apollo “Treed” (4 count Apollo Ono w/ coupon followed by a 4 count John Cusack)

Big “Gurls” (Big Boy situp w/ coupon leading in to a Curl)

Bonnie Hop (Bonnie Blair 2 count 3rd count land in a squat 4th count jump up)

Box Press (5 count 4 for the box cutter and 1 for the chest press)

Boat – Canoe

lunge – curl – squat (4 count: each leg is 1 Curl is 3rd and squat is 4th )

 

Thang 2:

Virtual Fart leg: (15 minute total out and back)

I will carry a set of index cards and call out name of pax.  That pax must sprint for 10 seconds.

  • Run around your block so your not crossing a road when it is your turn to sprint.
  • Modification is half the time out and half the time back.

Mary:

 

Boat – Canoe

Hydraulic planks

Circle of Trust

My thoughts: I tend to do a lot of worrying…. The state of the world, what people think of me, etc.  This idea of leadership being reflected in a bit of discomfort has hit home for me.  At work put your ideas out there… if you are uncomfortable there is nothing wrong with you, it means you are leading, if you don’t like telling your 2.0’s no once in a while, there is nothing wrong with you, that is what leading feels like.  Qing is another example. Trying to communicate with your M in a way that that they appreciate may not be comfortable but …. You are taking the lead in making your relationship healthier.

 

So here is my story:  I was jogging, I saw a couple trying to push over a shed.  They were in a “the poor” part of town and were of a different race then me.  When I thought about helping them, I became uncomfortable… But then I was able to recognize this feeling as an opportunity to lead and build a bridge instead of complaining about the need for one.  Long story short, I doubled back around helped them out and made two new friends.  If you are always comfortable your not leading and in turn, not growing.

Naked Man Moleskin

Enjoyed the farting!

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