08/07/2020 - Virtuosity - It all starts with a strong foundation

AO: Virtuosity

When: 08/07/2020

PAX:

Number of Pax: 10

Pax Names: Bean Counter, Blueprints, Buggs Bunny, Crab Legs, Hanger, Quarter Cart, Singlet, TPS Report,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ozark


Introduction

I’ve been getting out and about a bit and finding some inspiration for a beatdown that will hopefully leave you wobbly, bow legged and ready to swagger through the rest of your day (or maybe Saturday once you’ve recovered….)
Strength begins with a strong foundation and we’ll be working on just that.
Grab your coupon, and hit up the link to get yours tomorrow at 05:15

P.S. Injured Reserve note: I seem to have jacked up a shoulder a bit so I’ll be going easy-ish on shoulders if you’re looking for that sort of thing

P.P.S. Don’t forget posting to Virtuosity is a great time to avail yourself of any double-bonus coupons you might have laying around if you’re feeling nifty :muscle:  there will be opportunities tomorrow

Warm-O-Rama

Tappy Taps IC X15

Abe Vigodas IC X15

Imperial Walkers IC X15 or 20?

High Knees IC X15+ 

SSH IC x20+ (I just waited for someone to look pained or bored so TPS Report could get a good photo)

The Thang

The Thang

  • Prisoner Squats x20 (through your coupon on your shoulders for bonus. Something bigger for double bonus)
  • LBC x40
  • Goblet Squats x15
  • WWI situps x30
  • Bonnie Blairs x10 (each leg ½)
  • War Hammer x20
  • Bonnie Blairs x10 (each leg ½)
  • WWI situps x30
  • Goblet Squats x15
  • LBC x40
  • Prisoner Squats x20

(N.B. Proofread your wienke before you cut and paste it into the chat box on zoom… no reason it’s just a good idea)

Now that you’re warmed up

Thang 2

50 single arm Coupon swings for each arm (100 total)

EMOM 10 Bonnie Blairs (each leg ½) 

The sooner you finish the swings the sooner the pain stops… not really we did SSH for the six and you still have to do your Bonnie Blairs

and beacause everyone did so well we did some:

Lt. Dan

And that’s right TPS Report, Lt. Dan didn’t have any legs, and if we did this right we should have wished for the same fate before Mary comes around.

Ascending rep count of

  • Squat
  • Lunge Right, Lunge Left

All on my down

Start with one rep each, then 2 reps each, then 3…  you get the idea. Oh and I am terrible at counting lunges so we might just do some extra to be sure here and there…

That one was fun right?

onward to:

Bruce Lee

An super set consisting of 6 ab exercises 20 reps each:

  1. American Hammer, 
  2. Leg raises, 
  3. LBC’s, 
  4. Heel Touches, 
  5. Crunchy Frog,
  6. Big Boy situps (it was supposed to be 100’s but I couldn’t remember what I read about those last night and they sounded a little silly anyway)

What do you mean we’re running out of time TPS!?!

Alright we were gonna do the last thing a couple more times for fun, but let’s just knock out some Captain Thor until 6:00.

Circle of Trust

I find myself getting needlessly frustrated alot these days and worrying about things I don’t control. I have to remind myself to let the things going on in the world go, and focus on what I do control how I react to those things, and how I treat those around me. I need to remember to show up for them with love, support, patience and understanding. So I’m asking you all to do the same. Go be a light and a support for your family coworkers and the rest of the people you see today.

Naked Man Moleskin

Conditions were good for a beatdown this AM, cool-ish. Jumped on the Zoom to find Buggs ready to go, with Hangar jumping on a short wihle later. Quarter Cart logged on with time to spare followed by TPS Report. The screen magically filled with a number of other faces in the last 120 seconds before the bell and we got started. I rattled off 4 of the 5 core principles (I always leave off something when I shoot from the hip) and the warning that I tend to make shit up, and no matter how good it sounds you probably should be skeptical (just ask my M).

After a little limbering up, we hit the first thing a ladder down in reps, but up in exercise suckitude–I was a little worried I hadn’t made it suck enough when we hit the mid point, but by the time we made it back up (down?) the ladder it seemed about right to set the stage for the one arm coupon swings with EMOM breaks for Bonnie Blairs I had planned. I admit, I love something that sucks for reps, broken up at slightly too frequent intervals by something else that sucks. The Pax were ready though with folks hitting the side straddle hop for the six en masse by minute 8 or so. Since legs seemed to be strong, I dropped the potentially punitive jump squats and squat holds that I had planned, and went straight to some core work. Gotta transfer that leg power upwards through a solid core right?

I know TPS I use my arms to cheat my big boys starting somewhere around rep 20 for the day… Why do you think I throw so many into my Qs? 😉

At any rate, I think the Pax did well, and I’ve got some ideas for the next iteration of a few things that might pair well with some other gems we didn’t have time for… SYITG.

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