01/22/2021 - Virtuosity - Friday BR Virtual Beatdown
AO: Virtuosity
When: 01/22/2021
PAX:
Number of Pax: 26
Pax Names: Backdraft, Backstage, Bean Counter, Cannoli, Cowboy, Flutie Flakes, Frogger, Motaur, Mudslide, Ozark, Parks and Rec, Rand McNally, Shooter McGavin, Sir Mix-A-Lot, Sparkles, Tiny Bubbles, Trailer Park,
DR Names: CSPAN, McKracken-Tri County, Jailbait, Sqaush
Number of FNGS: 2
FNG Names: Blooming Onions, Pele'
QIC: Bob Ross
Introduction
We opened with “Never Stop Moving” and always running in place between exercises or runs. In Aurora/Naperville, it was in the mid-teens with a single digit wind-chill. BR was out on local school grounds — lit up from LED lights over door 14.
Also, throughout the Workout, BR called out all Exercises and, with some frequency, enlisted others to call out Cadence for that exercise. Goal was to keep all in the game on the Virtual experience & develop Cadence count for all.
Major Shoutout to our Site Q, Rand McNally, who had eyes on all and covered our 6 after each 2-minute run!!
Warm-O-Rama
20 – Arm Circles – Forward & Back
20 – Alternating Toes Touches
Motivators from 8
Run in place the whole time when not exercising.
The Thang
Run 2 minutes — 1 minute out and 1 minute back
20 – Freddie Mercuries – 4 Count Cadence
20 – Lunges – Each Leg 1
20 – Plank Jacks – 4 Count Cadence
Run 2 minutes
25 – Side Straddle Hops – 4 Count Cadence
25 – Squats
25 – Bobby Hurley’s
Run 2 minutes
20 – Merkins
20 – Leg Lifts
20 – LBC’s
Run 2 minutes
6 Minutes of Mary
20 – Army-WWII- Sit-ups
20 – Box Cutters – 4 Count Cadence
20 – American Hammers – 4 Count Cadence
Count-o Rama – Rand McNally Called out as Site Q
FNG’s – Blooming Onion and Pele’
Count-o Rama – Rand McNally Called out as Site Q
Circle of Trust
We asked for and received (4) Prayer Intentions.
BR prayed the 23rd Psalm – The Lord is my Shepherd
We all prayed an Our Father.
Done and Ready for the Day.
Naked Man Moleskin
It’s a real privilege — F3 Brotherhood.