05/26/2021 - Virtuosity - Keep It Simple – Reps and Running

AO: Virtuosity

When: 05/26/2021

PAX:

Number of Pax: 5

Pax Names: Car Seat, Moonlight, Ozark, Sonny Bono,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

I wanted to keep this one simple. Pax were instructed to bring a coupon and to mark off 50 yards. It was rainy morning, so we knew we were going to get a little wet. Let’s get to work!

Warm-O-Rama

  • Arm Circles – 10 IC x2
  • High Knees – 20 IC
  • Tappy Taps – 10 IC
  • SSHs – 20 IC
  • 60 seconds of stretching OYO as needed

The Thang

Each round consists of 2 exercises, each done for 50 reps, plus an increasing series of 50 yard out-and-back runs.

  1. Overhead Press and Carolina Dry Docks + 1 out-and-back
  2. Curls and Swings + 2 out-and-backs
  3. Chest Press and Skull Crushers + 3 out-and-backs
  4. Lunges and Squats + 4 out-and-backs
  5. Curls and Incline Merkins + 5 out-and-backs
  6. Dips and Mountain Climbers + 1 out-and-back (due to time)

Mary:

  • LBCs – 30 IC
  • American Hammers – 20 IC
  • Flutter Kicks – 10 IC
  • Hold Plank till 6:00 (about 20 seconds)

Circle of Trust

I don’t know what everyone believes when it comes to faith and God, but as I have shared before, I find hope and meaning in Jesus and the words of the Bible. I am reminded of Jesus’ words at the end of the book of Matthew, “Be sure of this, I am with you always, even to the end of the age.” These words are both an encouragement and a challenge. The encouragement: no matter what we face today, we can have hope that God is with us. No challenge is too much for us…The challenge: if God is with me, I have a responsibility to share that with others – to bring hope to those who are hopeless, to serve those who are in need, to be an example in my community, at my job, and in my home.

Be encouraged and be challenged today – God is with us!

Naked Man Moleskin

We had a little pre-workout mumble chatter before we got started. Sonny Bono asked me how many times I’ve Q’d, having only started with F3 back in early December 2020, and why I do it so often. Today marked my 14th Q… I think I love doing it for two reasons – to give back to the group, but also to keep my motivated. If I’m going to lead, I have to show up. If I’m going to lead, I have to get to know other guys at the AO. Staying active with Q’s keeps me focused on my goals. What about you???

One last note – if you haven’t done so already, get your COVID-19 vaccine!

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