03/31/2020 - Virtuosity - Drago’s Virtual VQ
AO: Virtuosity
When: 03/31/2020
PAX:
Number of Pax: 11
Pax Names: Bean Counter, Blueprints, Dilly Dilly, Drago, Flush, hot box, Magellan, Mr. Hankey, Rainman, Ronda Rousey, Rusty,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Drago
Introduction
Drago’s Virtual VQ
Warm-O-Rama
Disclaimer: I’m not a professional. Please modify the exercises if needed.
5×2 Neck Circles IC
10×2 Arm Circles IC
15 Tappy-Taps IC
15 Mountain Climbers IC
The Thang
Thang 1
Modified 11ths
2 Overhead Coupon Press
Lunge walk for ~10 yards
20 Merkins
Lunge walk back to your coupon for 4 Overhead Coupon Press
Lunge walk for 18 Merkins
Finish with 2 Merkins and 20 Overhead Coupon Press
Thang 2
30 Chest Press
30 Regular Squats
30 Curls
Repeat x3
Thang 3
20 Bend Rows
20 Coupon Dips
20 Lion Kings
Repeat x3
~2 mins for Curls.
6 MoM
20 American Hammers IC
50 LBCs no IC
Low, High Planks, RH and LH arm up
Circle of Trust
Most of the time in my life I’m not ready! I’m not ready to be sick, I’m not ready to change my job, I’m not ready to improve my health, I’m not ready to lead a workout or to cope with an unexpected challenge. But there is a cure for all of this overwhelming feeling and uncertainty. The secret ingredients are support, encouragement, relationship, and wisdom delivered by God, family, friends, church, neighbors, or F3. The reality is that I need it all to balance it out my thoughts, stress levels, and everyday life challenges.
Prayed for Rusty’s dad’s health, Mr. Hankey’s family situation, Drago’s wife and all people affected by COVID-19.
Naked Man Moleskin
I’m always telling myself: go to bed early, do not stay up late at night on your phone. But I’m glad I bend this rule again. The outcome was something greater than I could expect. As a result, I had my Virtual VQ!… 🙂
OK, I’m out, Stay SAFE!