05/16/2020 - Virtuosity - Round the Clock
AO: Virtuosity
When: 05/16/2020
PAX:
Number of Pax: 12
Pax Names: Ann Arbor, Blues Clues, Bongo, Flush, Magellan, Paula Deen, Smalls, Tonka, Twinning, Webelos, Wrong Turn,
DR Names:
Number of FNGS: 1
FNG Names: Flea Market
QIC: Flush
Introduction
-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Goof Balls IC (count to 20)
Hamstring Stretch (10 seconds left leg, 10 seconds right leg, 10 seconds legs together)
Arm Circles (forward IC to 15)
Arm Circles (backwards IC to 15)
Neck Circles (one direction to 10, reverse for 10)
Motivators (from 7)
The Thang
Thang 1
Merkins Round the Clock
10 Irkins on Coupon, 5 count
Rotate to the right and left hand up on coupon, right hand on floor, 10 count Merkins, 5 count
Rotate to the right, 10 Derkins on Coupon, 5 count
Rotate to the right and right hand up on coupon left hand on floor, 10 count Merkins, then bear crawl to the end of the driveway, do two burpees, bear crawl back.
-Rinse and repeat 2 more times increasing burpees each time by two (4 burpees and then 6 burpees)
SSH to 30 (straight count)
Abs Round the Clock
10 Big Boy Situps, 5 count
Rotate to the right, 10 Crunches on the left side, 5 count
Rotate to the right, 10 Big Boy Situps, 5 count
Rotate to the right, 10 Crunches on right side, then bear crawl to the end of the driveway, do three burpees, bear crawl back.
-Rinse and repeat 2 more times increasing burpees each time by three (6 burpees and then 9 burpees)
SSH to 30 (straight count)
Thang 2 – Arms Four Corners – Hold People’s Chair for the 6 at each Corner
Coupon Curls x 30
Lunge Walk to bottom of driveway and back
Coupon Curls x 30
Chest Press with Coupon x 30
Lunge Walk to bottom of driveway and back
Coupon Curls x 30
Chest Press with Coupon x 30
Bent Rows with Coupon x 30
Lunge Walk to bottom of driveway and back
Coupon Curls x 30
Chest Press with Coupon x 30
Bent Rows with Coupon x 30
Overhead Press with Coupon x 30
MARY:
20 x Leg Lifts IC (4 count)
Hold Plank for 1-2 minutes.
Circle of Trust
“For I am the Lord your God who takes hold of your right hand and says to you, Do not fear, I will help you.”
-Isaiah 41:13
Here at F3 Naperville we’re in the middle of Lincoln Games (our internal competition) and there has been lots of lively debate and discussion over the points of a made-up contest…but when I look harder, I realize that we are all fighting for something real – this amazing thing we all experience and treasure as F3. The debate and discussion is so lively because we all care about getting our PAX fully engaged during this difficult time and look forward to next week as we start to open up AOs and get back out in the Gloom together.
Naked Man Moleskin
N/A