10/25/2021 - Virtuosity - If a Tree Falls in a Forest …
AO: Virtuosity
When: 10/25/2021
PAX:
Number of Pax: 5
Pax Names: Backdraft, Bean Counter, Brother Bluto, Flutie Flakes, Frogger,
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
I cannot make it out in person tomorrow due to my M being out of town. However, I’d still love to get a workout in. Not for the stats, not to just say I did it…but rather to continue some personal acceleration and start my day off right! Feel free to join me for a “Pop-up Virtuosity” tomorrow at 5:15am. Have your coupon and mark off 25 yards. It will be pretty minimal running, but we will still get some work in. Or sleep in tomorrow… your call!
Use the virtual link www.f3naperville.com/virtual and keep in mind that somewhere around the 35-40 min mark, we will have to log off and sign back in. (Free version of zoom!) HC below so I know I’m not alone. 
Woke up to my alarm this morning and was somewhat surprised … both of the 2.0’s were still sleeping! No one got up in the middle of the night! Maybe this virtual post would go off without a hitch after all!?
PAX were signed on and ready to roll. Welcome to F3 – 5 core principals recited. Disclaimer given. We are off.
Warm-O-Rama
I let PAX know that this would going to be a slight longer, more intentional warm up. Help some of the guys out who posted a few times during F3-24.
Good Mornings IC x 15
Hamstring Stretch, Left leg over Right 15 second hold.
Switch.
Low Lunge Quad/HipFlexor Stretch, Left Leg forward 15 second hold.
Switch.
Grady Corns IC x 15
High Plank Left Calf Stretch 15 second hold.
Switch.
SSH IC x 15
The Thang
Thang 1 – Ladder
Start with:
2 Coupon Curls
3 Burpees
2 Coupon Skull Crushers
3 Thrusters
Then repeat but increase Curls and Skull Crushers by 2. Burpees and Thrusters stay at 3. Continue repeating until you hit 20 Curls and 20 Skull Crushers.
Thang 2 – 11’s
Round 1 – Overhead Press and Squats with a 25 yard out and back run inbetween each exercise.
Round 2 – Lunges (L+R=1) and Plank Jacks with a 25 yard out ad back run in between each exercise.
Mary
LBC’s IC x 20
High Plank 20 seconds
Low Plank 20 seconds
High Plank with Right arm up 20 seconds
High Plank with Left arm up 20 seconds
Left Arm Up and Right Leg up 20 seconds
Right Arm Up and Left Leg up 20 seconds
Stand up … Forward fold. Hold for 15 then slowly roll on up (Yoga inspired…)
RECOVER!
Circle of Trust
Count – 5!
Announcements
Name-o-Rama
CoT
I let PAX know how excited I was that my 2.0’s actually stayed in bed all night, but more importantly during the workout. I had the baby monitor for my youngest so I kept an eye on him throughout the workout. If he got out of bed and walked into my bedroom and no one was there…he would probably freak out. My oldest 2.0 would at least understand that I was just downstairs in the driveway and would just come get me if he needed something. More importantly though … I was able to pull this off with my M out of town. She went down to visit her mom for her mom’s birthday today. Why does this matter? Men … let’s make sure we are giving our M’s a chance to go out and do something for themselves. I mentioned this during my couples Q on Saturday, but believe it or not, our M’s do SO MUCH for us that allow us to go out in the gloom every morning and have our release. Even if all they are doing is laying in bed sleeping, they are home with the kids while we are out, most likely doing some stupid stuff! Their willingness to play this role allows us to go out and do our thing. Make sure we are giving them a chance to do the same. Give them their own time. Set it up for them if you have to. M. Most important relationship.
Naked Man Moleskin
If a tree falls in a forest and no one is around to hear it, does it make a sound?
Damn was it good to see some of these guys again. Whether it shows up in the stats or not … 5 PAX got after it at 5:15 this morning. In the rain! Frogger gracing us with his presence while on vacation. Nice!
Always an honor – BC