08/10/2021 - Virtuosity - Reps, Reps, & More Reps!
AO: Virtuosity
When: 08/10/2021
PAX:
Number of Pax: 6
Pax Names: Bean Counter, Car Seat, Frogger, Sonny Bono,
DR Names: Pedro
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
“The Virtuosity Farewell Tour rolls on… It’ll be about reps, reps, and more reps! Bring your COUPON, put on some GLOVES, and get ready to work.”
Our VIRTUOSITY AO has been a huge part of my F3 experience – it helped keep me connected when our family schedules were so crazy during height of the pandemic. I am grateful for the brotherhood I’ve built with so many guys, even across a screen. I knew I had to claim a spot in the “farewell tour” as we go through the final month of this AO.
As I said in my preblast, let’s get ready to work…
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- Good Mornings – 10 IC
- Arm Circles – 10 IC x2
- Imperial Walkers – 10 IC
- 60 Seconds of Stretching OYO
The Thang
AMRAP: “As Many Reps as Possible”
Round 1: Curls, Bent Over Rows, Overhead Press, & Goblet Squats (2o reps each) – Repeat this circuit for 10 minutes, doing a burpee between each round
RECOVER – 30 seconds to stretch and recover
Round 2: Side Straddle Hops, Merkins, Mountain Climbers, & Air Squats (2o reps each) – Repeat this circuit for 10 minutes, doing a burpee between each round.
RECOVER – 30 seconds to stretch and recover
Round 3: Repeat circuit from round 1
Mary:
- LBCs – 20 IC
- Heel Touches – 20 IC
- LBCs – 15 IC
- American Hammers – 15 IC…RECOVER!
Circle of Trust
Count-O-Rama (6)
Announcements – Thanks Bean Counter!
Name-O-Rama
The only way to get new results is to do new things…I have goals, I have areas of my life where I want to improve and reach new levels, but I needed something to shake up my routine. Inspired by other pax in F3 Naperville, I’ve started the “75 Hard” Program. Today started Day 3. Even this early in the process, I see the mental and physical challenge it gives me – it is pushing me outside my comfort zone – which is exactly what I need to do! What would it look like for YOU to step outside your comfort zone, to reach new levels, or disrupt your routine for the sake of your goals? Try something new this week. Push yourself. Seek new results.
Prayers for all of us as we head into a new day – a new opportunity to be better and do better!
Naked Man Moleskin
Note to self: Make sure you know what day it is before you do your name-o-rama video…