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

Arms:

Skull crushers – 60 seconds

Coupon dips – 60  seconds

Thrusters – 60 seconds
Core:

Plank with leg tap out – 60 sec

Plank shoulder taps – 60 sec

Peter Parkers – 60 sec
Legs:

Launchers both legs at same time     – 60 sec

The Heisman stick (1-2-3 stick) – 60 sec

Thrusters– 60 sec

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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!

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