03/03/2021 - Virtuosity - Not Leg Day
AO: Virtuosity
When: 03/03/2021
PAX:
Number of Pax: 19
Pax Names: 5-Putt, Backstage, Barry, Bean Counter, Bob Ross, Buggs Bunny, Car Seat, Den Mother, Frogger, Glenn, McKraken, Moonlight, Mr. Hankey, Ozark, Pipes, Sir Mix-A-Lot, Sonny Bono, Sparkles, TPS Report,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Pre Blast Virtuosity Wednesday March 3, 5:15am Central!
My plan tomorrow is still in the development phase, but what I can tell you, is that it will be ARMS and CORE. Working on the ‘show’ muscles tomorrow. That’s right…we are “skipping” leg day . There will be minimal cardio. (maybe.) Your arms will be sore. You will get swole. And maybe, just maybe, your abs will thank you later. Rumor has it this may be take 2 of the recording efforts for F3 Kenya. So HC below and commit to the burn. Bring your coupon and a towel! (Preferably one you don’t care about.)See you in the virtual gloom. (i.e. Outside of your house, your garage, in your driveway, or a nearby park!)
It was a nice real feel of 26 degrees. Warm for the midwest!
Warm-O-Rama
SSH IC x 20
Abe Vigoda’s IC x 10
Tappy Taps IC x 10
Side Stretch with Towel 10 count each side
The Thang
Thang 1
Modified Gorilla Complex. 8 exercises, 8 reps, 8 rounds. I broke this up into two sets of 4 exercises to accommodate for the virtual world and for time. (Since we were recording for F3 Kenya, I did not want to screen share if I did not have to.)
Set 1
Single Arm Coupon Curl (using a towel through the coupon hole)
Hammer Grip Towel Coupon Curl
Narrow Grip (EZ Bar Style) Towel Coupon Curl
American Hammers with Coupon
Cusak Carry 25 paces out, 8 Merkins, Cusak Carry 25 paces back to base
We kept going with Set 1 up until about 5:38. My best guess is that each PAX got through about 4 rounds.
Set 2
Single Arm OH Coupon Press (using second hand as a guide)
Towel through coupon forward lateral raise
Standing tricep extension using towel through coupon for better grip.
LBC’s with Coupon held overhead
Farmer Carry 25 paces out, 8 Merkins, Farmer Carry 25 paces back (switch arms)
We did this until about 5:52. PAX got through about 4 rounds.
Thang 2
Coupon Curl Ring of Fire! We had 19 PAX. Hold in 90 degree angle, when called on perform 5 curls. Thanks to TPS Report for having the slowest coupon curls known to man.
Mary
45 Degree hold flutter kicks IC x 16 (think American Hammer position)
Side to side heel touches IC x 16
Boat / Canoe until 6:00am (this one BURNED!)
RECOVER!
Circle of Trust
Count-a-rama (19 strong today)
Announcements (thanks Ozark)
Prayer’s requested for Cannoli, his M, and soon to arrive 2.0, and for our brothers Dorn, Bunker, and 5-Putt.
CoT
Although I do consider myself to be a man of faith, I have never claimed to be someone who has studied all of the scriptures and memorized any passages. However, my M and I came across this reading a couple of weeks ago that really resonated with me.
Romans 12:
“We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your faith; if it is serving, then serve; if it is teaching, then teach; if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead, do it diligently, if it is to show mercy, do it cheerfully.”
In F3, we talk all the time about fostering leadership and building up leaders in the community. I urge you to think about what that means though. What is leadership? How does it look like? I believe that there are MANY different varieties of leadership. We have the loud, boisterous front and center type of leaders who can easily take control. We also have the quiet, behind the scenes type of leaders who just makes sure things are going off without a hitch. There is so much more in between. All can be effective. The point is, find your style and just get out there. Contribute in your own way. Help. Don’t just stay on the sidelines. Much like the passage above states, we all have our strengths (or gifts). Hone them in and use them for the betterment of your family and community.
Naked Man Moleskin
Today was a fun one. I had been thinking about doing a super coupon heavy workout lately. In my ‘lifting at the gym’ days, I would never get as well rounded of a workout as I do at F3, but I would sometimes get that ‘swole’ feeling afterwards that just feels good. That feeling where you can’t put your arms all the way down to your sides. That is what I was shooting for today. I hope PAX enjoyed it.
I did share a story about a vacation a few years ago when my oldest 2.0 was wearing floaties around his arms for hours in the pool. When we got out of the pool and went to walk back to the resort room, his arms looked like they were stuck away from his sides. He looked like a typical gym junkie who was super ‘swole’. This is what I hope everyone feels like today. Picture attached!
It was fun doing this for a potential example for F3 Kenya too. Not going to lie, I had a few nerves as we got started. I noticed my hands were kind of shaky during Abe Vigodas. Not sure what that was all about but it quickly went away.
Thanks for all the support today. Till next time!
Bean Counter