12/18/2020 - Virtuosity - Simple but Effective

AO: Virtuosity

When: 12/18/2020

PAX:

Number of Pax: 15

Pax Names: Backstage, Bean Counter, Bob Ross, Cannoli, Car Seat, Chun Li, Donner, Flutie Flakes, Happy Meal, Mr. Hankey, Mudslide, Rand McNally, Sonny Bono, Sparkles,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Brooks


Introduction

Went for two simple thangs today. Being habitually late, I made sure to be up early and have it together for this Q. Life had other plans as my home network went down and I missed warm-a-rama. Thankfully, Backstage had my 6 and knocked it out of the park. Thanks brother!

Warm-O-Rama

Backstage (You wonder what exercise that is? That isn’t an exercise – that their is a HIM! YHC had network issues and was late for the Q so Backstage stepped-up and knocked it out in my absence. Thanks brother!)

The Thang

Thang 1 – 5/10/15/20

For each exercise:

  • Do 5 reps, Run 5 yards out, do 5 more reps then Run 5 yards back
  • Do 10 reps, Run 10 yards out, do 10 reps then Run 10 yards back
  • Do 15 reps, Run 15 yards out, do 15 reps then Run 15 yards back
  • Do 20 reps, Run 20 yards out, do 20 reps then Run 20 yards back

Exercises completed:

  • 180 degree jump squats
  • Merkins
  • Monkey Humpers (4 count)
  • Annie (4 count)

Thang 2 – HIIT-ish

We did ‘Tabata-ish’ at YHC’s last Q but, after some research, found out it wasn’t really tabata as the intervals we used were tong. But using PowerPoint timers was really effective and wanted to do it again so it was renamed, PowerPoint was setup and we ran with it.

45 seconds AMRAP of an exercise followed by 15 seconds of rest. Exercises were as folows:

  • Reverse Crunches
  • X Squats
  • Lunge
  • Mountain Climbers
  • (Ran out of time to do merkins, diamond merkins, carolina dry dock, spiderman merkins, burpees)

6 Mom

  • Dead bugs (15 in cadence)
  • Freddy Mercuries (15 in cadence)
  • Shoulder taps (10 in cadence)

Circle of Trust

  • Count-o-rama
  • Announcements
  • Prayers
  • Name-o-rama

Thinking about the holidays it is easy for me to simply focus on Christmas as a Catholic. However, there are other holidays this time of year and I ran across this Hanukkah quote that really struck a chord:

“The proper response, as Hanukkah teaches, is not to curse the darkness but to light a candle.” — Irving Greenberg

There are a lot of angles to take this from, especially this year. What really struck me is this is the men of F3 that resemble this remark. Just this week we saw the following HIMS light the candle on the F3 channel:

  • Toady lead the way to collect and donate to FMSC
  • Wide Right completed a toy drive and is set to donate those toys to families that otherwise would not be able to afford these gifts for Christmas
  • Ronda Rousey, our new F3 Q, & Uncle Rico and Bob Ross delivered a check to West Suburban Community Pantry
  • Ronda Rousey continues to deliver with the concierge service

I know I am missing others that deserve credit for lighting a candle, and to you I apologize. I also know that these men did not do this alone – they had many F3 Naperville, Crossroads and Tri-county HIMS behind them to support these efforts financially, physically and in other ways. The point is this – these men lit that candle in the darkness. They lead. You can, too. Find your way to lead and light the candle.

Naked Man Moleskin

Backstage really stepped up today. Not only covering warm-o-rama, but also demonstrating several exercises as I was talking. Thanks man!

Loved the mumbblechatter today! It is a little more difficult to do over a Zoom meeting, but today had a fair amount. Always makes working out more productive.

Always love the gear recommendations. Cannoli had a strong recommendation to hit Farm & Fleet for their winter glove selection.

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