06/16/2020 - Virtuosity - Leg day, get some!

AO: Virtuosity

When: 06/16/2020

PAX:

Number of Pax: 11

Pax Names: Backdraft, Backstage, Crab Legs, Den Mother, Rand McNally, Singlet, Townie, TPS Report, Wrong Turn, Zelda,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Parks and Rec


Introduction

Ugh, dog wanted to go out at 3:30am, after that I couldn’t fall back asleep. Alarm went off at 4:30am and I started to get ready for the virtual beatdown. Pulled the car out, moved a few things around and measured 50 feet for the shuttle run.

Warm-O-Rama

Warm-O-Rama:

  1. Tappy Taps x 10
  2. Abe Vigodas x 10
  3. Hill Billies x 10
  4. Arm Circles x 10 front/back
  5. SSH x 20

The Thang

Thang 1:
 
AMRAP (As many rounds as possible)
50 Air Squats
1,000 foot shuttle run – 20 x 50 feet (approximate length of driveway)
Time Cap: 20 Minutes
Thang 2:
 
AMRAP (As many rounds as possible)
20 Coupon Sumo Squats
20 Alternating Lunges
20 Bonnie Blairs
10 Squat Jumps
Time Cap: 15 Minutes
Mary:
Big-boys x 20
Heel touches x 20
American Hammers x 16 (ran out of time)

Circle of Trust

Prayers:
Dear God, Thank you for your amazing power and work in our lives, thank you for your goodness and for your blessings over us. Thank you for your great love and care. Thank you for your sacrifice so that we might have freedom and life. Forgive us for when we don’t thank you enough, for who you are, for all that you do, for all that you’ve given. Help us to set our eyes and our hearts on you afresh. Renew our spirits, fill us with your peace and joy. We love you and we need you, this day and every day. We give you praise and thanks, for You alone are worthy!
Prayers for Ray Banks recovery (stroke).
Mr. Myiagi, Jeremy Baker, Randy Levine and Anna Caroline.
Prayers for Bump’s wife Nicole and kids as they experience their first Father’s Day without him.
Prayers for health for TPS Report’s grandmother.
In Jesus’ name we pray, Amen.

Naked Man Moleskin

Last week I listened to the F3ROUNDRABLE podcast with F3Love (F3 Philly) and I encourage all of you to check it out. It’s powerful. The one takeaway I have for you is that we all need to do better in an area where we can make a difference. F3Love says to “bloom where you are planted.” Now go listen to the podcast and figure out what you are going to do to be better.

https://podcasts.apple.com/us/podcast/f3roundrable-f3love-talks-how-him-a-difference/id1218921251?i=1000476936123

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