04/14/2020 - Virtuosity - Tabata Bear Crawl partner Dora throwdown
AO: Virtuosity
When: 04/14/2020
PAX:
Number of Pax: 10
Pax Names: Backstreet, Dilly Dilly, Elway, Mr. Hankey, Ozark, Webelos, Wet Wipe,
DR Names:
Number of FNGS: 1
FNG Names: Gi Jane
QIC: bedpan
Introduction
AO: My Garage, I mean Death Row Records
Conditions: Cold and Clear, partly dusty garage floor and poor lighting
Disclaimer:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification
- End with a Circle of Trust
Warm-O-Rama
High Knee X 15
Abe Vigodas x 20 IC (3 count one leg)
Frankenstein’s x 10 IC
Arm Circles x 10
The Thang
Thang 1 – Tabata timer 4 minute
- LT Dan (squat and single leg lunge) x 20 + Bear crawl driveway and crawl bear back
- Mountain climber Merkin (3 mountain climber, 1 merkin) x20 + crab walk driveway
- Wall sit w/ 25 seal claps + Bear crawl driveway and crawl bear back
- Pike push-up (bent back shoulder merkin) x25 + crab walk driveway
Thang 2 – Dora (other partner will run 3-4 houses)
- 100 curls
- 150 LBC
- 200 Rows
- 250 Chest Press
- 300 Side Straddle Hops
Mary
V-Up Sit Up x 20
Wide leg sit up x 20
Heal raises x 20
Circle of Trust
160 HIM’s came out of no where to crush Louisville. I know the men of F3 are working out in different ways. We need to get our shield locks, new members, and the rest of the PAX to join the Virtual workouts. We want to ensure the PAX are ready for when the shelter in place is lifted so they have the support now and aren’t deconditioned. Step up to Q and get your shield lock out to post.
Naked Man Moleskin
Prayer for the unspoken prayers for our PAX, their families, and the nation. Stay positive during this trying time. Support your family, neighbors, coworkers and the rest of F3 Naperville. Be safe and stay strong.