07/27/2021 - Virtuosity - The “7/27” – Daisy VQ
AO: Virtuosity
When: 07/27/2021
PAX:
Number of Pax: 6
Pax Names: Bean Counter, Columbus, Daisy, Elway, Flutie Flakes,
DR Names: Enderman
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
It was great to serve the Virtuosity crew today. They’ve kept me on point during a few trips while trying to keep up with the NGC, so I wanted to step up and help. For those of you that didn’t join, the posts will only get harder. 🙂
Warm-O-Rama
Tappy-taps
Quad stretch 10 count
Calf stretch 10 count
Arm Circles 10 count (forward and backwards)
The Thang
Thang 1
7 minute run
Thang 2
20 Minute AMRAP – Focus on form and quality reps, keep movin’!
27 – Squats
21 – Curls
15 – Merkins
9 – Blockees
27 – Side/Straddle/Hop
Repeat until times up
Thang 3
4 minute EMOM (30 seconds ILO 1 minutes)
High Knee
Speed Skaters
Mountain Climbers
Burpees
Mary
Flutter kicks, American Hammers, LBCs – one set each at a 20 count
Circle of Trust
In order to serve, which is what we’re meant to do, we need to make sure we serve ourselves as well. We’re no good to anyone running on empty. We server ourselves and each other ITG so we may better serve our God, family, community, friends, and coworkers for the remainder of the day. Take care of yourself so that you may better serve others.
Our prayer go out to C-Bus’s mother, Elway’s brother in law, Snart’s wife, and Sparkler’s daughter Abby, and their families.
Naked Man Moleskin
Big thanks to everyone who joined today!
TPS Report – you’re running laps at the next Q for the FARTSACK.