07/14/2021 - Virtuosity - Hump Day Crazy Divisible Day
AO: Virtuosity
When: 07/14/2021
PAX:
Number of Pax: 8
Pax Names: Mr. Hankey, Ozark, Sam Walton, Sonny Bono,
DR Names: OSHA (sorry couldnt find your name in the other drop menu)
Number of FNGS: 2
FNG Names: Ray of Sunshine, Boiler Plate
QIC: Backdraft
Introduction
Good Morning to a cool crisp sunrise and a slight breeze. The Firehouse was quiet and the mood was good.We welcomed two FNGs from Wisconsin and Florida. Then, we discussed the core F3 principles and began a Warm up
Warm-O-Rama
Warm Up:
Good Mornings x 21
Hillbillies X 21
Windmills x 21
Tappy Taps x 21
The Thang
THANG 1: All Exercises for 2:00 Minutes all with a rep count to celebrate this Mathematical Day 7:14:21
First Set: 2 minutes of Good Form
7 Merkins
14 Incline Merkins
21 Decline Merkins
IMPERIAL WALKERS X 2:00 Min
Second Set: 2 Min of Good Form
7 Squats
14 Squat with Calf Raises
21 Jump Squats
ARM CIRCLES: 2 Min
SAME FORMAT: 3 exercises 7,14, 21 for 2:00 Total followed by 2:oo Single Exercise
7 Coupon Curls
14 Curls with Chest Press
21 Curls to Overhead Press
STRAIGHT LEG CROSS KICK – Soldier Walk or Rockettes (Right Leg to Left Arm)
7 Bonnie Blair (1/2 leg each)
14 Lunges (1/2 Leg each)
21 Lunge with Straight Leg Kick (1/2 leg each)
GRADY CORNS
7 Coupon Swings
14 Alpos
21 Coupon Swings from Squat Position
AL GORE
21 Coupon Swings
14 Alpos
7 Coupon Swings from Squat
GRADY CORNS
21 Bonnie Blairs
14 Lunges
7 Lunge with Front Kicks
STRAIGHT LEG KICK ALTERNATING SIDES
21 Curls
14 Curl to Chest Press
7 Curl to Shoulder Press
ARM CIRCLES
Mary
Flutter Kicks X 21
Heels to Heaven X 21
Heel Touches X 21
Circle of Trust
We welcomed our new guys and learned about their family and history. Thanks to OSHA for bringing out his Navy Veteran Wisconsin Neighbor who received the glorious name of RAY OF SUNSHINE due to his home town of Menards! And thanks to SAM WALTON who brought out his cousin while in Florida to join our group. BOILER PLATE made a glorious entry into the world of F3 by receiving a name for a school he actually liked and not the normal rivalry school. Both men were welcomed with open arms as we celebrated the many gifts that F3 has given us and how special Virtuosity truly is for outreach and continued postings when on vacations or work duties.
I am forever grateful for Virtuosity because it keeps me involved with F3. Prior to Covid, I would miss out on many CoTs and most workouts if they followed my shift work. I have meet and worked with guys whom are not from my normal AOs and even guys from across the state and country.
I have been giving my hand and attention to 75 HARD and have been reading from my favorite Leadership speaker, Simon Sinek, who relates alot of leadership qualities to the men and woman of our military. There is rewards for military who sacrifice themselves for the team, yet there are awards for cooperate workers who sacrifice others for personal gains. We all need to show integrity, team work, and empathy in order to truly succeed as a society.
We ended in a prayer for OZARK as he represents F3 Naperville during Grow Ruck St. Louis, and we prayed for SONNY BONOs new found arm diameter and goals being set and surpassed.
Naked Man Moleskin
Welcome Ray of Sunshine and Boiler Plate.