07/06/2020 - Virtuosity - Lifted Out of the Gutter (CoT for explanation!)

AO: Virtuosity

When: 07/06/2020

PAX:

Number of Pax: 8

Pax Names: Backstage, Car Seat, Flutie Flakes, Mr. Hankey, Ozark, Parks and Rec, Rand McNally, Singlet,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Mr. Hankey


Introduction

The goal today was to reach the point of arms and legs falling off.  Everyone left with all limbs intact, but on fire.

Warm-O-Rama

SSH x 25 IC

Grady Corns x 25 IC

Abe Vigodas x 10 IC

Goof Balls x 30 IC

The Thang

Thang 1:  Conductor Style, one Pax does 10 reps of Burpee, Bonnie Blair x2, Jump Squat.  During this time everyone else did another exercise.  The other exercise for each turn were:

  • Goblet Squats
  • Big Boys
  • Thrusters
  • Coupon Chest Press
  • Blockees
  • Rocky Balboas
  • LBC
  • Air Squats

Recovery 50 yard out and back mosey

Thang 2:  Guns

  • Colt 45’s – guess these were Colt 30’s since we did 10 reps of each position (whoops):
    • Upper 90 degree curl, 3 count down, 1 count up x 10 reps
    • Lower 90 degree curl, 3 count down, 1 count up x 10
    • Full 180 degree curl, 3 count down, 1 count up x 10
  • Lunge Walk 25 paces out, Bear Crawl back to start
  •  Colt 45’s (I know, 30’s):
    • Upper 90 degree curl, 3 count up, 1 count down x 10 reps
    • Lower 90 degree curl, 3 count up, 1 count down x 10
    • Full 180 degree curl, 3 count up, 1 count down x 10
  • Run out and back, same distance as Lunge Walk
  • 25 Curls, full range, good form, focus on quality not speed

Mary

Hold Plank: High Plank, Left Hand Raised, High, Right Hand, switch to Low Plank

American Hammers x 30 IC

Merkins x 10

Circle of Trust

Last week Bean Counter referenced a Oscar Wilde quote for COT: “We are all in the gutter but some of us are looking at the stars”.  Bean Counter discussed the quote from the standpoint of external factors we deal with.  I stole this quote and turned it to an internal focus.  Namely, we all are born slaves to sin and inhabit a fallen world.  Even if we try to do good, we are fighting against the sin nature.  “For I do not do the good I want, but the evil I do not want is what I keep doing” Romans 7:19 .  This explains the battle in my own heart, one that I (like Paul) am not capable of overcoming on my own.  So we are all stuck in this gutter of sin nature.  That is dire news, but there IS good news!  Paul goes on to say “There is therefore now no condemnation for those who are in Christ Jesus.  For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death” Romans 8:1-2.  If we are in Christ, I see it as looking at the stars, seeing the light.  I can even reflect the light through Christ.  God sent his son, fully God and yet fully man, to live a perfect sin free life and then bear our penalty for sin on the cross.  Accepting this gift I can be pulled from that gutter through no strength of my own, only through humbling myself before my Lord, Jesus.

Naked Man Moleskin

Looked up San Antonio Shuffle, it is similar to the “dance” I stole from one of Rusty’s Virtuosity Q’s but not exactly the same.

San Antonio Shuffle

Left Leg Lunge, Right Leg Lunge, Burpee, Plankjack.

The variation we carried out was:

Burpee, Bonnie Blair (left leg lunge, right leg lunge) x 2, Jump Squat

Not sure if that has a name?  Rusty?

Thanks guys for putting up with sketchy counting for warm-up… took me a bit to get the cobwebs out!

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