05/24/2021 - Virtuosity - Romancing the Q
AO: Virtuosity
When: 05/24/2021
PAX:
Number of Pax: 5
Pax Names: Backdraft, Bean Counter, Chun Li, Columbus, Sonny Bono,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sonny Bono
Introduction
When you think about a 5:15 am beatdown, romance may not be the first thing you think about, unless ofcourse you start doing slow count Monkey humpers with a Barry White love song in the background…. funny shit!
Warm-O-Rama
200 yd out and back
Judo pushups
The Thang
Thang 1: EMOM (15 min)
- Slow burn Curl presses
- Grady corns
- Slow burn skater curls w. coupon
- Arm Circles forward
- Arm Circle Backward
- “V” situps
- American Hammers
- Slow burn vertical chest press
- Bird Dogs 4 count
- Skull Crushers
- Romantic slow burn monkey humpers
- Turkish getups
- Smurf jacks
- Reverse lung right knee up
- Reverse lung left knee up
Run for 5 minutes
Thang 2: HIIT High Intensity Interval Training (15 minutes)
| 120 Seconds | 30 seconds |
| Creapees (Blockees: after your Merkin climb up your coupon before pulling your feet in) – OYO | Jog in place or Boxer shuffle |
| Round the clock squats | Jog in place or Boxer shuffle |
| Spider man burpees – OYO | Jog in place or Boxer shuffle |
| Bonnie Hop (Bonnie Blair 2 count 3rd count land in a squat 4th count jump up)
|
Jog in place or Boxer shuffle |
| Hand release burpees – OYO | Jog in place or Boxer shuffle |
| Missile Merkins my count | Recover |
Circle of Trust
Thankful for my daughter overcoming the odds and graduating high school and all the other graduates
Columbus’ Mother in law was also in our prayers as was Backdraft’s family who survived a car crash, unscathed.
Naked Man Moleskin
During the Slow count Monkey Humpers I put on Barry White as we all did the exercise…. I cracked myself up and hopefully the pax appreciated the laugh!