04/01/2020 - Virtuosity - No Fooling around on this 4.01.20
AO: Virtuosity
When: 04/01/2020
PAX:
Number of Pax: 5
Pax Names: Bob Ross, Brooks, Dilly Dilly, Parks and Rec, Shandy,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Dilly Dilly
Introduction
I kept the PAX in suspense until posting the workout on 4:01 PM to honor the date of 4.01.20 but to my surprise there were no HC’s to appreciate the pending beat down. I became nervous around 8:30 PM with still 0 HC’s & the realization this might be my first F3 experience going it alone. As I prepared to lay my head down for the night in true F3 brother fashion I heard the “dings” go off on my phone & their were 4 strong HIMs prepared to support me (Brooks, Shandy, Parks & Rec, Bob Ross) in the gloom in true leader fashion.
Everyone checked in by 5:15 AM & the PAX were off jogging, sprinting, & working their chest throughout their neighborhoods. The HIMs checked in with impressive results right after 6:00 AM. I found myself pushing hard in my workout in appreciation for my brothers that joined me as i knew they were pushing just as hard in the gloom.
Warm-O-Rama
Warm O Rama (4 mins):
- 20 (IC) Goof Balls
- 10 (IC) Abe Vigoda
- 20 (IC) Side Straddle Hops
- 10 (IC) Good Mornings
The Thang
Thang 1 – No April Fools but we will use 4-1-20
- Execute 4 to 1 interval running ratio w/ 20 bonus merkins after each interval
- Run 4 mins at 30 seconds below your race pace (normal pace 8:30 per mile then target should be 9:00 pace)
- Run 1 min at 60 seconds faster than your race pace (normal pace 8:30 mile then target should be 7:30 pace)
- After the 1 min increased pace you drop & knockout 20 merkins
- You should be running for 37 minutes so should be close to finishing 7 rounds of this rotation
Mary (Start at 5:56)
- Plank holds
- Rotate doing 30 second low; 30 second high; 30 second rotate left arm up; 30 second rotate right arm up
- Keep rotating for 4 mins; should get through 2 rotations
Circle of Trust
Everyone posted results in Slack.
Prayers to those affected by COVID-19
Naked Man Moleskin
CoT:
Working out right now might be the hardest many of us have ever had to do as we are going it alone physically. It is not easy to drag your butt out of bed in the gloom knowing you are physically going at it alone. This type of mind-set takes determination, discipline, & accountability. I thought the below poem was a good depiction about the quadrant “Get Right”. Don’t make excuses, get out of bed, keep your routines, & LFG b/c at the end of the day you still have to face the “Man in the Glass”.
When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.
For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.
He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.
You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.
Dear lord thank you for this opportunity to wake up early in the gloom & experience your greatness. We are humbled for the opportunity you give us every day to be in your glory & serve you as leaders in our community. Watch over those that are not as fortunate as many of us & give them healing & strength in their struggles. In your name we pray. Amen!