04/25/2020 - Virtuosity - SATURDAY 4/25 6:30 AM – BAD BOY AFTERPARTY MOGADISHU MILE
AO: Virtuosity
When: 04/25/2020
PAX:
Number of Pax: 4
Pax Names: Dilly Dilly, Pork Rinds, Tonka, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Tonka
Introduction
Dilly Dilly Birthday celebration continues at 6:30a over on Bad Boy Records. F3 Louisville blindsided us with another last-minute challenge! We will redeem ourselves and then have a quick celebration for our brotha. (Side note if you have reservations about signing up to be a virtual Q-Sign up for a Saturday. Louisville will write your workout for you and send it to you Friday via @Shandy and @TPS Report.)
PAX joined the call about 5 minutes to, YHC had multiple devices running so the MOGADISHU MILE was displayed. Rain and low 40s weren’t going to keep us in the fart sack. Introduction, instruction and disclaimers were given.
Warm-O-Rama
Forward arm circles 10 IC
Backward arm Circles 10 IC
Tappy Taps 15 IC
Random arm stretches for 20 seconds.
Motivational speech was given-“Run Fast and LFG!”
We were off…
The Thang
The Mogadishu Mile
- 1 Mile Run
- 25 Overhead Presses
- 50 Coupon Curls
- 75 Bent over rows
- 100 Walking Lunges
- 25 yard sprint and back
- 100 Air squats
- 75 Overhead presses
- 50 Coupon Curls
- 25 Bent over rows
- 1 Mile run
Extra Credit if done early
11s-Dips start 1 Irkin start at 10
Mary
Alphabet
Circle of Trust
Leadership right now is what is needed everywhere, but we can only control ourselves. We need to remember that we are leaders within F3 and in our “civilian” lives. Focus on the prize and don’t lose focus on what we are all here trying to accomplish. Therefore, we need to continue to EH F3 Naperville PAX to the virtual workouts as well as EH FNGs. We also need EH our brothers to the Q sources, virtual Coffeterias/happy hours, volunteer opportunities, etc. Ended with a homework assignment. Each PAX was asked to reach out to one F3 brother each day next week just to check in.
Prayed for Woodwind’s wife who works at a hospital and all other essential workers and 1st responders.
Naked Man Moleskin
Pork Rinds said it correctly after the COT, “Tonka can you stop sharing the workout on the screen, I never want to see that $hit again.”
When we logged on and got going with 4 PAX there was a slight sadness and feeling of failure that hit YHC. Back of mind we were setting this up as a birthday workout/celebration for a fellow PAX that has lead the right way during our time in virtual world. Did my best to not show the disappointment while we began and the feeling quickly disappeared during the suck of the workout.
YHC enjoyed doing the challenge virtually with other PAX. It was motivating to glance at the others and as they provided the extra push you wouldn’t get doing this OYO.
After CoT we celebrated Dilly Dilly’s birthday with a cold/hot beverage of our own choice. We got a chance to get to know each other a little better. Shared stories from the good ‘ol days ITG. Good start to the weekend.