08/06/2021 - Virtuosity - Sometimes you need to slow down
AO: Virtuosity
When: 08/06/2021
PAX:
Number of Pax: 12
Pax Names: Bean Counter, Car Seat, Frogger, Mr. Hankey, Rand McNally, Sir Mix-A-Lot, Unicycle,
DR Names: Pedro, Pele, OSHA, ShamWOW
Number of FNGS:
FNG Names:
QIC: Chun-Li
Introduction
Virtuosity Farewell Tour continued this morning. We did some supersetting, ran for a little bit, supersetted again, ran some more and repeated until the clock struck 5:56 am.
Warm-O-Rama
Arm circles
Abe Vigota’s
Tappy Taps
SSH
Air squats
The Thang
Tabata timed supersets
40/20 x2
Overhead Press
Upright Row
1 Min jog out
1 Min jog in
Chest Press
Bent over row
1 Min jog out
1 Min jog in
LBC’s
Superman’s
1 Min jog out
1 Min jog in
Bicep Curls
Standing tricep extensions
1 Min jog out
1 Min jog in
Goblet Squats
Calf Raise, coupon overhead
Circle of Trust
Count-o-rama
Announcements
Name-o-rama
Message: We go through each day dealing with a bunch of choas, hectic, face paced work or life. Sometimes after that we need to take a small breather, relax, regroup and prepare for the next wave. This workout was similar to that, we worked hard for 40 seconds, took 20 seconds to regroup, repeated then took a run/jog to clear our minds, relax and prepare. I also challenge you all that if you know someone (soldier, family, friend or stranger) struggling with depression, anxiety, mental health issues, to reach out to them. Talk to them, take the out for breakfast or lunch, show them that you care. Those that feel like they are not checked on may feel like no one cares, no one needs them and may go down a dark hole to not return.
Prayer requests
Moment of Silence
Dismissed
Naked Man Moleskin
I wanted to make sure we all were working hard, having a short rest and active recovery, with the intent of not worrying about being a 6, to keep us moving with a combination of higher reps, low rest exercises for most of the body.
I was not sure how it was going to work on time, but we did great and did not complete a jog/run and the last set of Blockies and Coupon swings.
Hope you felt like it was worth showing up on Virtuosity this morning.