02/09/2021 - Virtuosity - Pax pick
AO: Virtuosity
When: 02/09/2021
PAX:
Number of Pax: 14
Pax Names: Backdraft, Barry, Bean Counter, Bob Ross, Cannoli, Car Seat, Chun Li, Flutie Flakes, Happy Meal, McKraken, Mudslide, Parks and Rec, Sir Mix-A-Lot,
DR Names: Disco Ball
Number of FNGS: 0
FNG Names:
QIC: Sonny Bono
Introduction
This was my third Q and I wanted to involve the Pax by giving them input on the exercises
Warm-O-Rama
Warm – up:
Abe Vigoda’s – 10
Motivators from 7
Bobby Hurleys – 10
Y’s and T’s – 10
The Thang
Thang 1 Cardio Tabata style
Legs
20 Seconds | 10 seconds |
Around the clock left leg lunges | Side straddle hops |
Around the clock right leg lunges | Side straddle hops |
Curl to lunge | Side straddle hops |
Curl to lunge | Side straddle hops |
Squat lateral raise | Side straddle hops |
Squat lateral raise | Side straddle hops |
Goblet Squats | Side straddle hops |
Goblet Squats | Side straddle hops |
Core
20 Seconds | 10 seconds |
Knee to the Jaw right | Side straddle hops |
Knee to the jaw left | Side straddle hops |
Cross punches | Side straddle hops |
Cross punches | Side straddle hops |
Lateral kick left | Side straddle hops |
Lateral kick right | Side straddle hops |
Cross – uppercut | Side straddle hops |
Cross – uppercut | Side straddle hops |
Arms
20 Seconds | 10 seconds |
Arm Circles forward | Side straddle hops |
Arm Circles backward | Side straddle hops |
Burpees without a pushup | Side straddle hops |
Burpees with pushup | Side straddle hops |
Merkins | Side straddle hops |
Merkins | Side straddle hops |
Burpees with a pushup | Side straddle hops |
Burpees without a pushup | Side straddle hops |
Thang 2
Pax Pick
Pick one from each group and then run 200m
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Circle of Trust
I just stated my emphasis on gratitude and playing my own game.
Talked with pax about prayer requests and then said an Our Father.
Naked Man Moleskin
Good to see Happy Meal back out following early rises from his newborn! Also nice to see Parks and Rec.. he is 3 for 3 at my Q’s!