04/21/2020 - Virtuosity - Death Row Records – The Number 44 and CBD Oil
AO: Virtuosity
When: 04/21/2020
PAX:
Number of Pax: 8
Pax Names: Bean Counter, Bob Ross, Cousin Eddie, Crab Legs, Flush, Goldberg, Tonka, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Can you guess the magic number for tomorrow’s beatdown? I’ve reached the age where something hurts everyday and I’m not sure if it’s the “good” pain or the “bad” pain. Tomorrow morning, there is virtually no other place you would rather be than on your phone/tablet/laptop working out with me. Unless you’d rather be with Uncle Rico, than that’s ok too. You will need a coupon, about 100 yards and about 2 car lengths of space (driveway). Log on between 5:10 and 5:15 using this link: LINK IS PRIVATE, contact us for access and HC in the thread.
Warm-O-Rama
Welcome & Disclaimer
F3 is a free, open to all men, peer led outdoor workout in rain or shine, heat or cold. 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.
Warm – o – rama
Abe Vigodas IC (4 count) x 11
Bat Wings IC (4 count) – 11 forward arm circles, 11 backward arm circles, 11 seal claps, 11 overhead claps
Monkey Humpers IC (4 count) x 22
The Thang
THANG 1 CBD OIL
Colt 44 – 15-15-14 Curls with Coupon
Bolt 44 -15-15-14 – Squats with Coupon
Dolt 44 – 15-15-14 Dips with coupon or two coupons
THANG 2 FOUR CORNER ESCALATOR
First corner – 11 Burpees
Bear crawl length of driveway and back
Second corner – 11 Burpees, 22 Alternating Side Squats (each leg is 1)
Run 100 yards and back
Third corner – 11 Burpees, 22 Alternating Side Squats (each leg is 1), 33 Carolina Dry Docks
Bear crawl length of driveway and back
Fourth corner – 11 Burpees, 22 Alternating Side Squats (each leg is 1), 33 Carolina Dry Docks, 44 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
We had 8 minutes left before Mary so we started to work our way down the escalator OYO
6 MoM
Absolution IC (8 count) X 11 (could only do 7) – 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).
Heels to Heaven IC (4 count) x 22
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.
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
Celebration Drive By’s
Prayers
Prayed for Mike and Big Mike
Naked Man Moleskin
Another rotation around the sun. Another year has gone by. I looked back at my workout from last year and was struck by how much space we covered that morning. We have really taken our AOs for granted and it will be a new dawn when we can stretch our legs together again. Looking at my COT from last year and funny enough, a lot of the same struggles are still happening this year but one thing has changed and that was my willingness to forgive myself. Instead of fartsacking last week, I just didn’t HC. I gave my mind and my body the time it needs to recover. I’ve decelerated my 1st F during this pandemic and that’s ok because I’ve accelerated my self awareness of my own limitations.
I googled the significance of the number 44 and found that in numerology it is a Master Number. Apparently it indicates a time of growth toward personal fullness, stability and inner strength. Meet life with a cool mind and a gentle heart. No matter what you take on, if you persevere, you will succeed.
When we do a prayer, most of us turn to Jesus but I know some of us may be of different faiths so please know that we are all praying to the same TRUTH, that there is something bigger than ourselves out there and we sometimes must turn to divine intervention in times of need.
Thank you for joining me this morning. Have a wonderful rest of your day.
Peace,
Cousin Eddie