10/21/2020 - Virtuosity - Cousin Eddie’s Return
AO: Virtuosity
When: 10/21/2020
PAX:
Number of Pax: 16
Pax Names: Backdraft, Backstage, Bean Counter, Beetle Bailey, Buggs Bunny, Chun Li, Cousin Eddie, Cowboy, Hanger, Happy Meal, Moonlight, Mr. Hankey, Ozark, Singlet, Sparkles,
DR Names:
Number of FNGS: 1
FNG Names: Knock Knock
QIC: Cousin Eddie
Introduction
🎵Guess who’s back🎵
🎶Back again🎶
🎵CE’s back🎵
🎶Tell a friend🎶
You’ll need about 3 houses (100 yards) and about 10 yards (driveway) marked off and two coupons if you have them.
Log in before 5:15 at link provided on Slack
The Scene: The ground was a little wet from overnight rain. Clear, mid to low 40’s in the Naperville area. Perfect way to start the day. Ozark was having technical difficulties so I think he missed warmorama. We had a new guy show up and he wasn’t sure he was in the right place until Beetle Bailey logged in and then he was good. At 5:15 CST came quick and we got started.
Welcome & Disclaimer
F3 is:
Free
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.
Warm-O-Rama
Motivators from 10
Abe Vigodas IC (4 count) x 15
Bat Wings IC (4 count) – 10 forward arm circles, 10 backward arm circles (palms up gives a better stretch), 10 seal claps, 10 overhead claps
The Thang
THANG 1 CBD OIL
Colt 45 – Curls with Coupon 15 from bottom to halfway, 15 from halfway to top, 15 full extension curls
Bolt 45 – Squats with Coupon 15 from standing to half squat, 15 from half squat to butt touching heals (think monkey humper), 15 full extension squats.
Dolt 45 – Dips with coupon or two coupons, you can use two coupons stacked, one coupon on its long side or one coupon under each hand for maximum dip. 15 from full extension to halfway, 15 from halfway to butt touching ground, 15 full dips.
One Calls IC (8 count) x 20 Start in Merkin/Plank position. 1 – Down; 2 – Hand Release arms out; 3 – HR arms in; 4 – Up and hold; 5 – Floyd Mayweather Punch Right arm; 6 – Right arm down; 7 – Floyd Mayweather Punch Left arm; 8(Count) – Left arm down
Iron Cross IC (4 count) x 25, otherwise known as elbows to knees
LBC’S IC (4 count) x 25 – little baby crunches
THANG 2 FOUR CORNER ESCALATOR
First corner – 10 Burpees
Bear crawl length of driveway and back (or 10 yards out and back)
Second corner – 10 Burpees, 20 Alternating Side Squats (each leg is 1)
Run 100 yards and back (or 3-4 houses depending on where you live)
Third corner – 10 Burpees, 20 Alternating Side Squats (each leg is 1), 30 Carolina Dry Docks
Bear crawl length of driveway and back (or 10 yards out and back)
Fourth corner – 10 Burpees, 20 Alternating Side Squats (each leg is 1), 30 Carolina Dry Docks, 40 WWII Sit ups (Flat on your back, with hands under your 6 and feet together and 6 inches off the ground, bring your knees up to your chest, then raise your heels up toward the sky. Lower knees to chest, then kick feet back out to the original position.)
Run 100 yards and back (or 3-4 houses depending on where you live)
Mary
Absolution IC (8 count) X 10 – Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
We didn’t make it to the other thing I had planned for Mary and I think I only did 9 Absolutions before I called “Recover, Recover” so that we could name the FNG.
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative
F3 Tri County does have a channel within F3 Naperville Slack
Prayers
CVS and Hot Lips
Big Mike (Wet Wipe’s FIL)
Additional prayers were spoken and I’m sure we also had more that were unspoken.
Naked Man Moleskin
I have to say, this virtual thing we have going on is pretty awesome. It’s just another way F3 Naperville has set itself apart from the rest of the nation. I don’t know if F3 has another virtual option out there but if they don’t, they should so that for some, everyday is covered in the gloom.
Since I had taken advantage of Virtuosity while in quarantine, I thought it only right that I give back with a Q. Thank you for being here.
There’s a lot going on in the world. A lot has changed but a lot has stayed the same in the past 6 months. Look inward to yourself to find the change you can be to the world around you. It doesn’t have to be grand. The smallest pebble can create the biggest ripples in the right pond.
Dear Lord, thank you for giving us the strength to move our bodies this morning. Grant us the fortitude of mind and spirit to carry out our purpose for the day. Give these men peace of mind that you will not burden us with anything we can’t handle. Amen.
Peace,
Cousin Eddie