04/14/2021 - Virtuosity - Crash and Burn
AO: Virtuosity
When: 04/14/2021
PAX:
Number of Pax: 10
Pax Names: Bean Counter, Bob Ross, Flutie Flakes, Frogger, Moonlight, Mr. Hankey, Mudslide, Ozark, Rand McNally, Sonny Bono,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast for Virtuosity 4/14/2021 5:15am! Come join YHC in a little training on speed/pacing. We will lift coupons, we will run, we will get better and possibly FASTER! A little bit of homework for this one so start thinking about how you can make this possible…
Coupons – Yes
Folding Chair or equally tall park bench – Yes
Cone or some sort of item you can leave somewhere to mark your distance – YES!
Timing Device i.e. watch/phone – YES!
Enough space to do a wall sit – preferred, but can modify
I promise it is not as complicated as this list makes it seem.
Warm-O-Rama
Bat Wings IC x 10 each with penalty blockees if anyone put their arms down. No one did!
Hillbillies IC x 10
Uncle Ricos IC x 10 (Reverse Lunge, pivot 90 degrees staying in squat, pivot back to reverse lunge, up = 1)
I sent UR a message asking him if there was a name for this move that I saw on OP Instagram a couple of weeks ago…no response… so Uncle Ricos it is!
The Thang
Run 1 – We started with a 3 minute mosey. 1:30, 1:30 back. The instructions to the PAX was to go at about a 70% pace. Drop a cone or some other marker off at this midway (1:30) mark before turning around. Too bad I did not follow my own advice on the 70% pacing …
Once back everyone held a wall sit (or chair pose) for 60 seconds.
AMRAP 1 (5 minutes)
20 Lion Kings
20 Seated Single Arm Curls (each arm is 1)
Run 2 – Run out to your cone and back, but this time at about 90% speed. Goal is to make it back in 2:30.
Once back, everyone held a wallsit for 60 seconds.
AMRAP 2 (5 minutes)
20 Bobby Hurleys
20 Narrow Grip (vertical) Coupon Chest Press
Run 3 – Run out to your cone and back, but this time 100% speed. 5K pace. Goal is to make it back in 2:10. (This is where I started getting into some deep trouble).
Once back, everyone held a wall sit for 60 seconds.
AMRAP 3 (4 minutes)
20 Coupon Step Ups (using bench or chair) 10 each leg.
20 Single Arm Chest Press, each arm is 1
Run 4 – All You Got! Run out to cone and back. Remember to bring back your cone. Goal was 2:00 flat!
Upon return (and due to timing) I called for penalty burpees. I am not sure if anyone else missed the time goal or if it was just me, but the PAX joined me in holding myself accountable. 10 penalty burpees, together.
Mary
Leg Lifts IC x 10
Scissor Kicks IC x 15
Hold Low Plank until 6am (about 75 seconds).
RECOVER!
Circle of Trust
Count-a-rama (10)
Announcements (thanks Ozark!)
Name-a-rama – Posted on our IG … check it out!
CoT
I again brought up an experience from last week when I was downtown for work. I was at the Riverwalk with a couple of co-workers having a good time relaxing, seeing some familiar faces again, and enjoy the outdoor scenery. We noticed that there was a man suffering from some sort of medical emergency. Someone had already called 911 while one of my co workers ran over there and started doing CPR. When the EMT’s arrived, it was like a scene out of a movie. They cut his shirt, used the AED machine to shock him, drilled an IV into his leg, etc. Unfortunately, the man did not make it. I am not sure ultimately what happened and I will probably never know (suspecting a heart attack). The point of this story though was that we really never know when it is our time. This man was an older man. He was out with a friend also at the Riverwalk just enjoying his afternoon. There is no way that he knew that would be the last thing he would do. I couldn’t help but think about that for the next few days. To think about the families of those involved. Were they ready? Is anyone ever ready? I challenged PAX to think about how they feel about their lives if they were to suddenly ‘go’ right here, right now. Are they happy with their relationships? Are they happy with how they would be leaving things? If not, act. Act now. Because you truly never know when it is your time.
We prayed for this man and his family as well as our families and ourselves as we never know when our time is up! Rand McNally also mentioned two individuals who even though they are past the two-week window post 2nd Covid shot, ended up with Covid and are currently fighting hard. Amen.
Naked Man Moleskin
I was particularly anxious about this workout. I am not sure why? Maybe because I wanted to make sure we had enough time to get it done? Maybe I was nervous that it would be too hard to explain virtually? Turns out I was probably nervous because I knew it was going to gas me…and it really did! Let this serve as a lesson for those who participated on the importance of pacing, when appropriate. I instructed PAX to go 70% on their first run but I think I ended up going closer to 100% of my typical pace. This basically set me up for failure for the rest of the runs, but I am proud to say I did not quit. I did not hit my goals/milestones, but I did not quit. I also want to shout out all of the PAX who joined me in my penalty burpees with zero complaint. Thanks for picking me up! I plan on bringing this one back in the future (virtually or at a physical AO 
). Oh, sorry for all of the “homework”!
Until next time!