05/04/2020 - Virtuosity - Death Row Records – May the Fourth Be with You
AO: Virtuosity
When: 05/04/2020
PAX:
Number of Pax: 11
Pax Names: Bean Counter, Bob Ross, Cousin Eddie, Dilly Dilly, Flush, Giggles, Pork Rinds, Tonka, Webelos,
DR Names:
Number of FNGS:
FNG Names: Cobra Kai
QIC: Rusty
Introduction
As everyone knows, I celebrated my two year anniversary last week (4/30). And at the end of my first week, I participated in a FIB lead beatdown that just about killed me… The date was May 4th, 2018 and the preblast intrigued me because I am a HUGE Star Wars fan…. So when I saw that the Q spot was open for a May 4th workout, I knew I had an opportunity to pay tribute to my friend and F3 Sponsor. Today’s workout is a modification of that May The Fourth Be With You – Millennium Falcon workout….
Let’s get after it….
Warm-O-Rama
Hillbillies x 15 IC
Abe Vigota’s x 15 IC
Arm Circles x 10 IC Forward and Backward
The Thang
Thang 1 – Millennium Falcon
Each PAX starts the following movements together… The first PAX to reach 100 repetitions calls a stop to the exercise and we all move to the next movement.
100 – Jump Rope Revolutions
100 – Merkins
100 – Jump Rope Revolutions
100 – Squats
100 – Jump Rope Revolutions
100 – LBCs
100 – Jump Rope Revolutions
100 – Coupon Dips
100 – Jump Rope Revolutions
100 – Coupon Dead Lifts
100 – Jump Rope Revolutions
100 – Freddie Mercuries (each leg = 1)
100 – Jump Rope Revolutions
100 – Overhead Claps
100 – Jump Rope Revolutions
100 – Heal Touches
100 – Jump Rope Revolutions
100 – Coupon Bent Over Rows
100 – Jump Rope Revolutions
100 – Coupon Curls
Thang 2 – 5 Minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
6 MoM
Leg Raises x 20 IC
Pickle Pointers x 15 IC
Circle of Trust
We prayed for Bob Ross’s neighbor suffering from PTSD, Bean Counters family diagnosed with Covid-19 and for Kool-aid as he prepares to crush his interview today. We thanked God for the ability to get together on such a beautiful morning to get stronger and more resilient to the circumstances of our lives. We asked for the Wisdom to learn how He wants us to grow from the current circumstances of our life, for we know that God puts obstacles in our lives so that we can grow from them. As always, we prayed this in God’s Holy Name…. Amen!
Until next time…. Rusty out!
Naked Man Moleskin
Bob Ross was a little late to the workout due to a clogged and overflowing toilet…. We were all happy to hear that the Bob Ross household is getting their fiber…. Happily, he reported that everything was cleaned up and disinfected…. (More detail than any of us needed!!) But, as always, we were happy that he was able to join us.