05/06/2020 - Virtuosity - Death Row Records – Live from Parks and Rec’s House “Pyramid with Multipliers”
AO: Virtuosity
When: 05/06/2020
PAX:
Number of Pax: 16
Pax Names: Blowout, Blueprints, Bob Ross, Den Mother, Dilly Dilly, Dr. Ralph, Fargo, hot box, Milton, Pork Rinds, SoccerMom, Tonka, Townie, Webelos, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Parks and Rec
Introduction
I arrived home at 9:30 pm after a long day of work and needed to put something good together for the morning beatdown. I often look over the Wodwell website for beatdown inspiration. After finding one, I thought about how I could modify a bit, making it a litter tougher. After a few minutes I had my plan and added some warmup and Mary exercises.
A cool morning was the perfect backdrop for this burner! I had everything ready to go at 5:00 am. I used this time to play around with the “share screen” option. I really needed to share this one today, so that the PAX could process it. After we were halfway through, I took it down so that I was able to see everyone better. Here’s what we did:
Warm-O-Rama
SSH in cadence x 25
Tappy Taps in cadence x 10
Abe Vigodas in cadence x 10
Goof Balls in cadence x 10
Motivators 5-1
The Thang
Thang 1: “The Pandemic”
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9…1)
2 Mountain Climbers (2, 4, 6, 8, 10, 12, 14, 16, 18, 20…2) (each leg one)
3 Big Boy Sit-Ups (3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27…3)
50 Yard Run (25 yards out / 25 yards in) after each step on the pyramid.
Total Reps:
Burpees – 99
Mountain Climbers – 198
Big Boy Sit-ups – 297 (I think that may have been the most big boy I have done in a beatdown)
Distance – 2,850 feet
Mary:
Captain Thorkins
1 BBS, 4 American Hammers, 5 Merkins … 6 BBS, 24 American Hammers, 5 Merkins
Circle of Trust
Heavenly Father, we thank you for this beautiful day that you have given us and for the opportunity to exercise with these fine men. We ask for prayers of health for Bean Counter’s family members who are dealing with Covid-19. We ask for prayers for all of those people that are helping others during this pandemic and those that are suffering from it. In Jesus’ name we pray. Amen.
Naked Man Moleskin
What do you do when you’ve been handed a pile of crap?
Everything was trash yesterday. Crappy sleep, long day at work, the Governor’s 5 phase plan (what it actually means, not the plan itself), projected budget shortfalls at work, no haircut for several weeks, daycare wants “spot saver fees” for each kid. Will it even be safe to send my kid there? What’s going on with school? Damn, bunch of trash dropped on my plate. I was nearing my breaking point.
What am I going to do? Sit around and bitch about it, yeah, maybe for a moment, but no need to dwell on it. Better take control and own it. Like Cadre Shredder said, all you are doing is creating a cancer and it will spread. We are leaders men, we can’t be doing this crap. Time to get it together and tackle whatever is in front of us. Our M’s and 2.0’s are watching. We need to be strong for them.
Look to your Sky Q for help. This Psalm is helpful for me. Psalm 46:1-3 – God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.