02/19/2021 - Virtuosity - Strike First. Strike Hard. No Mercy.
AO: Virtuosity
When: 02/19/2021
PAX:
Number of Pax: 25
Pax Names: Backdraft, Backstage, Barry, Bean Counter, Bob Ross, Buggs Bunny, Cannoli, Car Seat, Donner, Flutie Flakes, McKraken, Mr. Hankey, Mudslide, Ozark, Pipes, Rand McNally, Sonny Bono, Sparkles,
DR Names: Mr Pink, Barn Door, Ortho, Pele, Slick, Stapler
Number of FNGS:
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Anyone else have trouble sleeping the night before their VQ???
For my VQ, I wanted to create a Karate Kid/Cobra Kai inspired workout. There will be no fear in this dojo! As was pointed out by a PAX, this workout was not based on any ‘Miyagi-Do Karate’ principles. I channeled my inner Sensei Kreese and we went full Cobra Kai…Stike First. Strike Hard. No Mercy.
After an introduction of the F3 principles and a disclaimer, we rolled right into the workout.
Warm-O-Rama
10 Imperial Walkers
10 Arm Circles forward and backward
10 Tappy Taps
The Thang
Thang 1: Strike First
Since its always a race in F3, we did a series of exercises with some competition
50 Squats
50 SSH (3 count)
50 Lunges (each leg = 1)
50 Big Boy Sit Ups
The PAX who finished first got to pick the next exercise – 25 merkins, 25 goblet squats, or 25 lion kings. Backstage finished first and selected 25 lion kings for us to do.
Thang 2: Strike Hard
50 Curls
50 Overhead Press
50 Rows
50 Coupon Swings
50 Chest Press
50 Skull Crushers
Hold plank to the 6
Thang 3: No Mercy
Board jump to a merkin. Rinse and repeat adding a merkin each time. See how many merkins you can get to as time allowed (about 10 minutes). This final exercise left PAX begging to go running instead. No mercy, indeed.
Circle of Trust
Count-A-Rama
Announcements from Rand McNally
Name-A-Rama
COT:
GRACE is such an important concept to me. The idea that I have a connection to God that has NOTHING to do with my merit, but simply on His goodness. These past few months since joining F3 have taught me a lot about setting goals, pushing myself, and working to better myself every day…and all of that is GREAT and we shouldn’t stop doing it, but the reality is we don’t achieve every time. We slip up, we miss the goal, or we don’t measure up to what we hope for ourselves. THIS is why the concept of grace is so important. Your value comes not from your achievements, but from God’s view of who you are.
Naked Man Moleskin
I’m so thankful for the guys at Virtuosity for their support before, during and after this beatdown. Special shout-outs to Bean Counter and Backstage for their support, and thanks to Rand McNally for having my 6.