08/17/2020 - Virtuosity - The Human Torch

AO: Virtuosity

When: 08/17/2020

PAX:

Number of Pax: 8

Pax Names: Backdraft, Bean Counter, Buggs Bunny, Mr. Hankey, Quarter Cart, Rand McNally, Singlet, Tonka,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Backstage


Introduction

Welcome to F3!

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

Motivators (starting at 5)

Abe Vigoda’s

Tappy Taps

The Thang

Tabatas —-AMRAP 60 Seconds each exercise. Rest for 15 seconds between them.
  1. Rocky Balboas
  2. Merkins
  3. Lunges
  4. Bent Rows
  5. Bonnie Blairs (ELO)
  6. Over Head Press
  7. Crouching Cohen Curls
  8. Man-Makers
Ring of Fire

Hydraulics / Plank Hold

Leg swings / Leg lift hold
Big Boys / Pistol Hold

Tabatas — AMRAP 60 Seconds each exercise. Rest for 15 seconds between them.

  1. Curls
  2. Blockees
  3. Dips
  4. Thrusters
  5. Gravediggers
  6. Bobby Hurley’s
  7. Under Overs
  8. Skull Crushers

Ring of Fire

Swimmers / Superman hold
American Hammers / Pistol hold
Leg Hydraulics / Squat or Chair hold

Circle of Trust

Name O Rama

Count O Rama

Announcements

Naked Man Moleskin

This beatdown was created in such a way that there was no talking other than when I called out an exercise. No talk. All action. And so is life when lived to the fullest. What you believe is what you do everything else is just talk. If you love your wife, show it with you actions. If you love your kids, show it with your actions.

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