04/30/2021 - Virtuosity - Earth, Wind, Fire

AO: Virtuosity

When: 04/30/2021

PAX:

Number of Pax: 9

Pax Names: Bean Counter, Bob Ross, Frogger, Magellan, Rand McNally, Sonny Bono,

DR Names: Shamwow, Pedro, Pele (2.0)

Number of FNGS:

FNG Names:

QIC: Bean Counter


Introduction

Pre-Blast for Virtuosity – Friday 4/30

Last day of April means the last chance to finish the month off STRONG Homework:

Mark off 25 yards and 100 yards. Coupon? Ofcourse!

See you in the Virtual Gloom!  (Q Source to follow)

 

Five Core Principles Recited

Disclaimer Read

Warm-O-Rama

25 Yard Mosey

25 Yard Backpedal

25 Yard Carioca Left

25 Yard Carioca Right

25 Yard High Skip

25 Yard Butt Kickers

Smurf Jacks IC x 30

The Thang

Thang 1 – Earth, Wind, Fire

I got this idea from reading a backblast on F3 Nation from another regions Virtual AO. This was my take on it.

Round 1:

Standing Coupon Tricep Extension IC x 15 (Earth)

Ranger Merkins IC x 20 (Wind)

Hold Coupon behind head at a 90 degree angle :60 seconds (Fire)

Run 100 yard out / 100 yard back. SSH for 6

Round 2:

Goblet Squat IC x 15 (Earth)

Jump Squats IC x 20 (Wind)

Hold Squat :60 seconds (Fire) (This one BURNED)

Run 100 yard out / 100 yards back. SSH for 6.

Round 3:

Coupon OH Press IC x 15 (Earth)

Air Pumps IC x 20 (Wind)

Cusack Hold :60 seconds (Fire)

Run 100 yard out / 100 yards back. SSH for 6.

Round 4:

Blockees IC x 15 (Earth)

Burpees IC x 15 (Wind)

Hold Plank :60 seconds (Fire)

Run 100 yard out / 100 yards back. SSH for 6.

(YHC fumbled this and forgot the plank…so we came back to it after the run.)

 

Thang 2 – EMOM Sprint!

PAX performed the below exercises AMRAP style:

Merkins x 15

Big Boys x 15

Coupon Curls x 15

Thrusters x 15

The twist… every minute, on the minute, full out Sprint 50 yards (25 out / 25 back). We got through about 11 rounds before it was time for Mary.

Mary

American Hammers IC x 15

Elbow to Knee IC x 15 (each left and right)

LBCs IC x 15

Hold Canoe until 6am (Nice final BURN)

Recover!

Circle of Trust

Count-a-rama – 9 strong for a Friday Morning

Announcements – Thanks Rand McNally

Name-a-rama

Prayers – Rand’s friend Steve and his family who are dealing with quite a few medical issues. PJ (Tiny Bubbles) as he continues his fight with skin cancer.

CoT

As I started my CoT, I let the PAX know that I was staring at a piece of paper with my workout written down on it. At the end of the workout I had CoT written down and underlined, but nothing written underneath. I apologized for not having anything prepared in advance and went on to explain that truthfully, last night was a little rough with my boys. I prefaced the story by saying that my boys are both GREAT sleepers. We typically lay them down around 8-8:15pm and they sleep until 6:30 or so in the morning. I am spoiled. However, then things don’t go according to plan, it tends to throw things off a bit. My youngest (2 YO) fell on his face yesterday at daycare. He was perfectly fine but he did have a bloodied nose. It stopped for most of the day but then randomly decided to return at 7:50 last night. This was somewhat of unchartered territory for me and I wasn’t sure what to do. Surely I can’t just lay him down and let him bleed all over the place. The end result was that we got some extra time sitting together in his rocking chair while I held some toilet paper under his nose. He eventually fell asleep and the bleeding stopped around 9pm. I actually really appreciated this extra time even though it may have thrown off the rest of the night. My 5YO decided that he also wanted to ‘stay up late’ and was not very cooperative with my M. By the time it was all said and done, it was about 9:45/10pm and I was trying to finish up writing the workout.

I suppose the message here was that sometimes things don’t go our way. It is important though to continue to adapt and overcome. Also, look at the silver linings. The extra time with my son was amazing. I’d like to think that today’s workout was also pretty good.

Naked Man Moleskin

I mentioned to PAX that I am 2 weeks post 2nd Covid shot. There is definitely a sense of relief that I feel. I look forward to getting out at some physical AO’s a little more often. I have posted maybe once a week or so the last couple of months. I am looking to maybe double that. Not to worry though, Virtuosity will not get rid of me that easily! What this virtual AO has meant to me this past year cannot be quantified or measured. I look forward to helping continue keep Virtuosity alive. All it takes is a Q and a SiteQ each day to keep it going.

I purposely called out each PAX in attendance during my prayer today. I truly have a ton of respect for each and every one of you. Thank you.

Till next time!

Bean Counter

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