02/16/2021 - Virtuosity - Some Catchy Merkin Name Here
AO: Virtuosity
When: 02/16/2021
PAX:
Number of Pax: 10
Pax Names: Bean Counter, Blueprints, Blues Clues, Bob Ross, Gopher, Mudslide, Twilight,
DR Names: Cataracks (OMAHA), ?? St. Louis, Havard (Cape Fear)
Number of FNGS: 0
FNG Names: N/A
QIC: Blueprints
Introduction
Set my alarm for EC time just to make sure I had time to shovel a bit and test the equipment. Got about half the driveway shoveled and then set about setting up the gear. Tried the IPad in the garage but could not get strong enough WIFI signal.Phone was working but did not what to have to do timer, etc in addition to Zoom on one device. Turn on the hotspot and managed to get the IPad running off the phone. Now we were set.
5:15 – Circle Up / Disclaimers
Welcome to F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have. – Modify as necessary
Warm-O-Rama
5:16– WARMUP
- Motivators From 5
- Tappy Taps
- Abe Vigodas
- Arm Circles (forward & Back)
The Thang
5:22– THANG 1 – 11’s
Merkins – Bear Crawl – Getups
- 25ft Bear Crawl
- Alt for no room – Crab Cakes
- SSH to wait for the 6
5:36 – THANG 2 – AMRAPS – 1 minute each with 20 second rest
- Merkin
- Leg Thrusts
- Overhead Press
- Bonnie Blairs
- Skull Crushers
- Lunges
- Curls
- Lion Kings
- Mountain Climbers
- Bent Rows
- Monkey Humpers
- Side to Side Coupon Merkins
- Carolina Dry Docks
- Bobby Hurleys
- Chinooks
5:56 – MARY
20 – Shoulder Taps
20 – Side to Side Leg Lift (On Six, Leg Lift back and forth over coupon, over and back = 1)
5:59 – STARGAZERS (AKA CEILING TIE INSPECTION)
Circle of Trust
6:00 – COT
Count-a-rama (FNG)
Announcements
– see slack
– BR wanted to note that PAX should make every effort to get outside for Virtuosity
–
Name-a-rama
COT ( I started reading this but kind of went off the rails so this is kind of what I said)
Yesterday after posting I had some time before I needed to be anywhere so I sat down and got caught up on all things F3. I ready the chapter for Q source, I logged some miles and as i was logging my most recent Q I noticed there is a significant gap in my Q schedule, So I looked on the sheet to see if there was anything I do to get another Q in this month. As I looked pretty much the only open spots were Virtuosity… and i REALLY did not want to Q in the Zoom again. Don’t get me wrong I don’t mind posting in the gloom but Qing is a whole different beast. With no feedback, no visual Q’s, or sounds of Pax either complaining or mumblechattering it is hard to tell if they are bored because it is so easy or they are curled up on the garage floor in pain. So I do my best to put together something worthy of the men who did not get up for easy.
Today is 10 days short of my VQnaversary and as I was making preparations last night I could not help to think how nervous I was that first time. I checked, I double checked I triple checked. Did I have everything ready? Was my workout going to be good enough. Then I woke up to 8 inches of fresh snow. Bear Crawls in the Snow? Coupon Toboggans in the snow? Balls to the Wall? It may not have been exactly s I planned it but it was a killer workout, a simply beautiful morning and everyone had a blast.
According to my notes this is my ninth Q since then. Every time I Q I get more out of it. Not only does the planning and preparation get easier but I enjoy the workouts more. It is fun to see everyone working so hard and I find the time really flies buy. So if you have not Q’d yet get out there and do it. If you have, go do it again.
PRAYERS:
– Covid Go Away
– Blues Clues
– Canolli baby coming soon
Dear Heavenly Father
Thank You for this day;
Thank You for these men,
Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life
those who model, those who encourage and those who build up
Help us to take all that we have gained here In The Gloom and give it up for your glory.
Help us to use it to be better Fathers, Husbands, Friends and Neighbors.
In your Son’s Holy name we pray!
AMEN
Naked Man Moleskin
The Q point for the week before last was Preparedness… and this morning was an example of what that can look like.
As I stated above I got up early to test my gear. It was not working as planned so I had to modify. Not a problem, pivot and continue. The problem however arose when the battery on my phone that had been fully charged at 5:15 suddenly gave out at about 5:42 and with it the hotspot that was running my zoom session.
Luckily I had prepared the night before. I had sent my Winkie to the best Site Q in all the land as an extra layer of precaution. So as I was scrambling around trying to find my extra phone battery Bean Counter kept the PAX moving with the next exercise in the progression. By the time I got back on they had finished mountain climbers and where half way through bent rows. And we finished the workout without much of a fuss.
I tell this story not to toot my own horn but to show the need to be prepared. In most parts of my life I am not strong on timeliness and planning. But when it comes to Leading (be it coaching youth sports or Q’ing a workout) I am a paranoid planner. I bring three extra copies of my Winkie, I have it in my phone and post it on a google drive so I can access from someone else’s phone. I email a copy to the site Q and usually to Ann Arbor if he is going to be there. I show up early, test my equipment and thanks to the advice of Wet Wipe always have a handful of exercises to sprinkle in just in case something goes aray.
This morning may not have been perfect or seamless but the PAX got the quality workout they were looking for.
FARTSACKS: Ozark, Sir-Mix-Alot
SMARTSACK (Last Minute Pull Out): Cannoli