07/13/2021 - Virtuosity - Fast & Furious
AO: Virtuosity
When: 07/13/2021
PAX:
Number of Pax: 8
Pax Names: Bartles & Jaymes, Bean Counter, Flutie Flakes, Ozark, Sir Mix-A-Lot, Sonny Bono,
DR Names: OSHA, Pedro
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
It was time for a workout inspired by one of the greatest movie franchises of all time – that’s right, we got FAST & FURIOUS at Virtuosity.
Pax were informed that no coupon was required required, but have a cone or something else they could use to mark your distance on a run. Pax also needed a watch or some other device to track time when running.
I didn’t get a lot of sleep last night (more on that later), so I wasn’t sure how this would go…but one of the benefits of Qing a workout is it removes excuses – you gotta show up! You gotta do the work!
That’s enough for the intro, let’s get to work…
Warm-O-Rama
Welcome / F3 Principles / Disclaimer
- Imperial Walkers – 10 IC
- Good Mornings – 5 IC
- Arm Circles – 5 IC x2
- Tappy Taps – 7 IC
- 60 seconds of stretching OYO
The Thang
We’re getting FAST and FURIOUS today. The FAST portion of our workout focused on running a set distance in a specific period of time. The FURIOUS portion of our workout came through a HIIT circuit of bodyweight exercises.
FAST – Run #1 – 3 minutes (run 1:30, leave a cone or marker, and run back for 1:30). Whatever distance was covered in those 3 minutes would be the reference point for the rest of the workout
FURIOUS – Circuit – 45 seconds on / 15 seconds of recovery between exercises
- SSHs
- Squats
- Merkins
- Mountain Climbers
- Burpees
FAST – Run #2 – 2.5 minutes. Whatever distance was covered in those 3 minutes the first time you now needed to run in 2.5 minutes.
FURIOUS – Circuit – 45 seconds on / 15 seconds of recovery between exercises – Same exercises as before, but we did the whole circuit twice
FAST – Run #3 – 2 minutes. Whatever distance was covered in those 3 minutes the first time you now needed to run in 2 minutes. Those who were not back in 2 minutes were given 5 penalty burpees – which meant that nearly all of us did those burpees!
FURIOUS – Circuit – 45 seconds on / 15 seconds of recovery between exercises – Same exercises as before, but we did the whole circuit twice
MARY: Start doing Flutter Kicks OYO, when you reach failure, move into Big Boy Sit-Ups until time is called.
Circle of Trust
Count-O-Rama (8)
Announcements – Thanks Bean Counter
Name-O-Rama
CoT: As I mentioned in the intro, I did not sleep much last night, so I wasn’t sure how this workout was going to go, but I’m thankful for the pax that showed up. Maintain your MENTAL HEALTH – whatever you need to do. Reach out to someone when you need it. Find a way to decompress from the stress of life. I’ve been open about my mental health struggles in the past, and yesterday was a “dark day.” I am thankful for the F3 brothers who reach out, even when they don’t know that something is going on. As I always begin my prayers during CoT, “Thank you God for waking us up and giving us another day. Another day to grow stronger, another day to do better, another day to serve others…”
Prayers for the family of Pedro’s friend Zach after Zach past away recently. Prayers for all my F3 brothers.
Naked Man Moleskin
Shoutout to Bartles and Jaymes for joining us from his business trip hotel.
Shoutout to Bean Counter for having the 6.
Way to get FAST and FURIOUS this morning, everybody!