04/16/2020 - Virtuosity - Death Row Records 4/16/20 5:15AM – THE ROYAL FLUSH
AO: Virtuosity
When: 04/16/2020
PAX:
Number of Pax: 12
Pax Names: Blueprints, Cousin Eddie, Cupcake, Dr. Ralph, Flush, Giggles, Percy, Rock Lobster, Webelos, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names: Longshanks, Nair
QIC: Cousin Eddie
Introduction
Cousin Eddie is back in the saddle to bring you a Royal virtual beatdown. Have your coupons nearby, some space cleared away and a desire to work. Log on between 5:10 and 5:15 using this link: LINK IS PRIVATE, you want to join, contact us on Twitter, Facebook or through this website.
The Scene: Even though some of the PAX may be indoors because this is a virtual beatdown, it is cold outside, high twenties. I had my garage open, my orange hat on and ready to go.
Welcome & Disclaimer
F3 is a free, open to all men, peer led workout in rain or shine, heat or cold and ends with 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. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
I’m calling this whole workout the ROYAL FLUSH
Warm-O-Rama
Hearts Royal Flush
10 card – Butt Kickers IC (4 count) x 24
Jack – Plank Jacks IC (4 count) x 24
Queen – Burpee IC (6 count) x 24
King – Mountain Climbers IC (4 count) x 24
Ace – Side Straddle Hops IC (4 count) x 50
The Thang
THANG 1 Spades Royal Flush
10 card – Lunge walk 100 meters (110 yards or 328 feet) for me this is 138 lunges
Jack – Smurf Jacks IC (4 count) x 24
Queen – Monkey Humpers IC (4 count) x 24
King – Squats IC (2 count on my down) x 24
Ace – Calf raises – use coupon and wall for balance IC (4 count) x 50
THANG 2 Diamonds Royal Flush
10 card – Incline Merkin IC (2 count on my down) x 24
Jack – Dips IC (2 count on my down) x 24
Queen – Diamond Merkin IC (2 count on my down) x 24 – modification is Carolina Dry Dock
King – Merkin IC (2 count on my down) x 24
Ace – Arm Circles IC (4 count) x 50
6 MoM Clubs Royal Flush
10 card – Rosalita IC (4 count) x 24
Jack – Shoulder Taps IC (4 count) x 24
Queen – Freddie Mercury’s IC (4 count) x 24
King – American Hammers IC (4 count) x 24
Ace – Flutter Kicks IC (4 count) x 50
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative – can’t stop won’t stop after shelter in place
Prayers
Smokey’s FIL, Dan. Wet Wipes FIL, Mike.
Naked Man Moleskin
March 17th, St. Patrick’s Day was my last Q. It was also one of the last live and in person Q’s for F3 Naperville. A lot happened that day that escalated into us closing down AO’s. At first, I was on the side of “freed to lead” no one is making anyone come out. We can be safe. Let us do us. But I was wrong and it took other PAX that had better intelligence about the pandemic we were facing to help me realize that I needed to be a better leader by following the examples of our leadership team. To think beyond myself and my little sphere of influence.
I know there are guys out there that still think the way I thought a month ago and are still going out to unofficial AO’s and working out and “being safe.” Their lack of presence within these virtual workouts speaks volumes on where they stand. And it makes me sad. I pray that nothing bad happens. I pray that this invisible threat doesn’t hitch a ride on someone’s shoe and infect their house.
There shouldn’t be division in our ranks that counteracts all of the good that we have built. Healthy debate is needed and wanted but to have that debate and then disregard the decision is not showing respect for one’s brothers. It’s not having each other’s backs. It’s not living third.
Thank you for showing up today, by being here you are not only doing yourself a great service but also everyone around you and everyone on Slack. By increasing the numbers on the virtual Q’s you are showing that we are all in this together.
Heavenly Father, into your hand I place my worries, cares and troubles. Into your Wisdom I place my path, my direction and my goal. Into your Love, I place my life. Amen