01/06/2021 - Virtuosity - High intensity in 10 cities
AO: Virtuosity
When: 01/06/2021
PAX:
Number of Pax: 26
Pax Names: Backdraft, Backstage, Bean Counter, Blowfish, Bob Ross, Box Step, Brooks, Cannoli, Car Seat, Cowboy, Dilly Dilly, Flutie Flakes, Frogger, Mayhem, Moonlight, Mr. Hankey, Ozark, Parks and Rec, Sir Mix-A-Lot, Sonny Bono, Sparkles,
DR Names:
Number of FNGS: 1
FNG Names: Box Step
QIC: Sonny Bono
Introduction
Ten cities requested and ten cities delivered! We had HIMS from at least 10 different cities from all aver the country participating in this High intensity workout.
Warm-O-Rama
Abe Vigoda’s – 10
Motivators from 8
Bobby Hurleys – 10
Y’s and T’s – 10
The Thang
Thang 1 Arms and shoulders In cadence
| Chest press 4 count up, 4 count down to 20 (10 presses) | Slow stretching Front clap/ overhead clap |
| Bird dogs 4 count to 11 left and then 4 count to 11 right | Slow stretching Front clap/ overhead clap |
| “Skull crushers” Prone position Tricep curl 4 count up and 4 count down to 20 (10 curls) | Slow stretching Front clap/ overhead clap |
| Arm circles in cadence 4 count to 12 small/ big forward/backward for 2 minutes | Slow stretching Front clap/ overhead clap |
| Chest press 4 count up, 4 count down to 20 (10 presses) | Slow stretching Front clap/ overhead clap |
| Bird dogs 4 count to 11 left and then 4 count to 11 right | Slow stretching Front clap/ overhead clap |
| “Skull crushers” Prone position Tricep curl 4 count up and 4 count down to 20 (10 curls) | Slow stretching Front clap/ overhead clap |
| Arm circles in cadence 4 count to 12 small/ big forward/backward for 2 minutes | RECOVER |
Thang 2 Burpees OYO
| 120 Seconds | 30 seconds |
| Creapees (after your Merkin climb up your coupon before pulling your feet in) – OYO | Jog in place or Boxer shuffle |
| Hand release burpees – OYO | Jog in place or Boxer shuffle |
| Spider man burpees – OYO | Jog in place or Boxer shuffle |
| Regular burpees – OYO | RECOVER |
Thang 3 Legs Tabata style
| 20 Seconds | 10 seconds |
| Around the clock left leg lunges | Side straddle hops |
| Around the clock right leg lunges | Side straddle hops |
| Skater squats | Side straddle hops |
| Goblin Squats | Side straddle hops |
| Around the clock left leg lunges | Side straddle hops |
| Around the clock right leg lunges | Side straddle hops |
| Skater squats | Side straddle hops |
| Goblin Squats | Side straddle hops |
| 20 Seconds | 10 seconds |
| Squats | Side straddle hops |
| Smurf Jacks | Side straddle hops |
| Squat jumps | Side straddle hops |
| Reverse lunge knee up right | Side straddle hops |
| Reverse lunge knee up left | Side straddle hops |
| Squats | Side straddle hops |
| Smurf Squats | Side straddle hops |
| Squat Jumps | Side straddle hops |
5 minutes of Mary…
- Rowing/kayaks – core exercise
- Plank-ups
- Pilatee 100’s
Circle of Trust
I shared my morning motivational message with the Pax. It read “Don’t try to be a better teacher than everyone else, just be the best teacher you can be” – John Meecham
This is how I center myself and control my fear of failing.
We also said prayers for My cousin Larry and his wife who have contracted Covid 19
Mr. Hankey’s uncle who also has Covid
Bob Ross’s relation named Mark
Sparkles wife Karen was also in our prayers
Back Stages entire family has “Covid” but they all feel OK.
Naked Man Moleskin
Shared stories about getting cheep exercise equipment from divorce sales, home made bench presses and elaborate workout areas at the firehouse.