08/03/2020 - Virtuosity - The CoVid-19
AO: Virtuosity
When: 08/03/2020
PAX:
Number of Pax: 11
Pax Names: Backdraft, Backstage, Bean Counter, Car Seat, Cupcake, Happy Meal, Ozark, Rand McNally, Singlet,
DR Names:
Number of FNGS: 1
FNG Names: Grandpa Gustafson
QIC: Backstage
Introduction
Welcome FNG. The 5 principles of F3: Free of charge. Open to all men. Held outdoors (or in garages), 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.
Disclaimer: I am not a professional. You are here at your own free will. I am not aware of any injuries you may have. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Side Shuffle
High Knees
Frankenstiens
Butt Kickers
Karaoke south and north
The Thang
Phase 1 – Covid-19 (19 reps of each). I did the exercise while everyone else did the hold. Then switch.
C.urls / Curl Hold
O.verhead press / Hold overhead
V.-ups / James Bond Hold
I.rkin burpees / Chair Hold
D.ips / Plank Hold
Phase 2
Head, Shoulders, Knees & Toes
Phase 3 – Covid-19 (19 reps of each). I did the exercise while everyone else did the hold. Then switch.
C.oupon Climbs / Plank Hold
O.hnos / Chair Hold
V.-sit Overhead Press / Superman Hold
I.ron Mike / Cusack Hold
D.rag Curls w/ Coupon / Curl Hold
Phase 4
4 Sets
(10) Cleans
(9) Open T
Had them repeat phase 1 before moving onto the Mary.
Phase 5 – Mary
CDC Recommends 5 Phases at 19 Reps
C.oupon crunch
D.ips in Plank
C.oupon flutter kicks
Circle of Trust
Count o Rama
Announcements
FNG
Name o Rama
Naked Man Moleskin
The Bible book of Habakkuk is addressed to anyone who loves the Lord and is troubled by this world or is unjustly suffering. Habakkuk means “to wrestle or embrace.” He was a prophet, of Judah, 600 years before Jesus Christ. The letter of Habakkuk is his prayer journal of him crying out to God because of the corruption, suffering and injustice he saw. We all can relate to that! Habakkuk is not a HALLMARK movie where everything gets resolved at the end. People say, “God won’t give us more than we can handle.” That is a misinterpretation of 1 Corinthians 10:13 that says, “God will never let you be TEMPTED BEYOND what you can bear”. Like with Habakkuk, God will allow us to have more than we can handle because He loves us… He knows that pain leads to growth.