04/23/2020 - Virtuosity - Merkin-Go-Round
AO: Virtuosity
When: 04/23/2020
PAX:
Number of Pax: 9
Pax Names: Ann Arbor, Blueprints, Cousin Eddie, Flush, GOAT, Lulu, Magellan, Spork, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blueprints
Introduction
Merry Go Round adopted from F3_Flame of Lehigh Valley
Disclaimer given.
Warm-O-Rama
No Warmup — The Thang is too long
The Thang
Round 1
50 SSH’s (IC)
40 WWII Situps
30 Bobby Hurley’s
20 Makhtar N’Diayes – plank ups (IC)
10 Merkins
Round 2 – Plank A Rama – any variety of plank acceptable
Plank – Three minutes
Rest – 30 seconds
Plank – Two minutes
Rest – 30 seconds
Plank – One minute
Round 3
50 Bonnie Blairs (2 is 1)
40 Freddy Mercury’s (IC)
30 Alternating Shoulder Taps (IC)
20 Carolina Dry Docks
10 Hand Release Merkins
Round 4
50 Squats
40 Flutter Kicks (IC)
30 Overhead Claps (IC)
20 Seal Jacks
10 Diamond Merkins
Round 5
50 Arm Circles, any variety or direction (IC)
40 Mountain Climbers
30 Jump Ropes
20 Plank Jacks (IC)
10 Eskimo Merkins
The Finisher – Motivator from 7
Stargazer – 1 minute
Circle of Trust
Count-a-rama
Announcements (See Slack)
Name-a-rama
Thought:
I did not have a prepared statement but it went something like this…
Great to see a couple of Kotters joining today, I know that virtual workouts are not the same as ITG but they are better than the alternative. We all want to get back to in-person workouts and accountability but in this time we need to do what we can and Modify as necessary.
So keep leaning on the F3 guys you have not seen in a while, and keep leaning on the F3 guys that don’t know they are F3 guys yet. We all need this and each other in this time.
Prayer:
Thank you God for this day, for these men and for the opportunity to get together and sharpen each other as iron sharpen iron. To prepare us to share your love and your word in any way that we can, It is in your name we pray. AMEN
Naked Man Moleskin
Special thanks to Spork who acted as my second today. He volunteered to come over and with proper social distancing join me in the workout. I put him to good use in helping wits the cadence. Having the two of us in the same place allowed a good clean cadence while still giving me that opportunity to catch a breath. Thank Spork!!!
…and Doesn’t everyone miss the AnnArbor mumble chatter