03/10/2021 - Virtuosity - Give One More
AO: Virtuosity
When: 03/10/2021
PAX:
Number of Pax: 18
Pax Names: Backstage, Bean Counter, Bob Ross, Brooks, Car Seat, Frogger, McKraken, Moonlight, Mr. Hankey, Mudslide, Ozark, Pipes, Rand McNally, Sir Mix-A-Lot, Sonny Bono, Sun Devil,
DR Names: buggs
Number of FNGS:
FNG Names:
QIC: Backdraft
Introduction
It was a beautiful morning with temperatures reaching 54 degrees. The mood was exciting and the loneliness of the firehouse was felt. After trying many times to guilt my crew into working out with me, they still won’t come out. We all started some fun mumblechatter before the workout and listened to Backstage talk about his new power lifting regime that made everyone start to worry that all of his future Qs are going to be loaded with more and more double coupon days or heavy bag days. We also mentioned some fun about how each Q puts their own spin on things… TPS Report is known for his burpee love, Ozark is good for his Lion Kings and Coupon swings, Backstage is good for a whole bunch of reps, and Bob Ross is always good at including everyone to participate with cadence and workouts. I was told that my Qs tend to be stationary with little running. Spot on Backstage!
Warm-O-Rama
Abe Vigodas X 15
Low Slow Squats x 15
Hill Billies X 15
Slow Mountain CLimbers X 15
Chain Breakers X 15
The Thang
THANG 1:
Motivators with Coupons from 3 (A clever way of embracing the suck by doing shoulder press instead of overhead claps; straight arm raises instead of side arm raises; Upright rows instead of just leg jumps; and stationary coupons when just hoping).
50 Coupon Curls
Motivators from 5
50 Coupon Curls
SMURF Jack Motivators from 5
50 Coupon Curls
SUMO SQUAT Motivators from 5
50 Coupon Curls
TWISTING Motivators from 5
49 Coupon Curls
BURPEE Motivators from 3
Flutter Kick X 25 (Each Leg x 1/2)
THANG 2:
20 Grady Corns
20 Dead/Roman Coupon Lifts
20 Grady Corns
20 Sumo Coupon Squats
19 Grady Corns
9 Coupon Thrusters
Flutter Kick x 25 (Each Leg x 1/2)
THANG 3:
10 Burpees with an added HOP
20 Bobby Hurleys
9 Hand Release Burpees
20 Jump Lunges (10 each leg)
8 Spider Man Burpees (4 each Leg)
19 Air Squats with Calf Raises
Flutter Kick x 25 (Each Leg x 1/2)
MARY
25 LBCs
25 Heels to Heavan
Circle of Trust
Give 1: Give the hardest one to God, your M, your 2.o (s) or whomever needs it. Recognize that some of the exercises were left at 19 or 9 by design. Do the last one when it is hard, give the last one when you are tired and unmotivated. Give the last one when you don’t have anything left to give. Give that one the makes a difference between status quo and exceptional. Give that one, not because it is easy, but because it is the one that means the most. Give the one the keeps you up at night thinking “did i put it all on the line when it mattered?” Give that one because your competition did! Think about how you feel after hitting the goal you set for yourself and how you know in your heart that you put it all on the line. Did you settle for second place when first place was yours to lose?
After that, we ended in pray which a special mention to Cannoli, Appletini, Cupakes, Motaur, and Sir Mix-A-Lot.
Dear Heavenly Father, please give us the strength to give back to our families and our selves that one extra bit of ourselves that we secretly keep. Please show us the benefits of giving that last minute of solitude to our wives and children that really makes a difference in their lives and ultimately rewards us with the satisfaction of truly making a difference. Please allow us to see the good in all that you have planned for us and keep Cannoli’s family safe and joyous with their new baby, Cupcakes niece Piper as she deals with her health challenges, Appletini’s daughter as she recovers from elbow surgery, Motaur and his recent medical illnesses, Sir Mix-A-Lot’s son as he deals with his recent medical challenges, and my co-worker’s wife who has been dealing with aggressive cancer and her battle continues after every set back. Also, keep the unspoken prayers in our hearts close to your heart as we move on with our day and into your glory, Amen.
Naked Man Moleskin
F3 has meant the world to me and has filled the void left from college competition, military challenges, and firehouse brotherhood. I truly feel blessed beyond belief to have reclaimed my inner spirit of fellowship and family with motivated and incredibly loving brothers. God bless and thank you HIMs.