07/08/2020 - Virtuosity - The Inaugural Brooklyn Beatdown

AO: Virtuosity

When: 07/08/2020

PAX:

Number of Pax: 9

Pax Names: Backstage, Car Seat, Mr. Hankey, Ozark, Parks and Rec, Rand McNally, Singlet, TPS Report,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Car Seat


Introduction

Today I (Car Seat) had my VQ from the 18th floor in Coney Island, Brooklyn, New York.  This was my 40th post (all virtual) since joining F3, so I crafted the workout with that number in mind.  Coney Island/Brighton Beach are two of the predominantly Russian-speaking neighborhoods, so I also added a Russian flavor today’s workout.

 

The disclaimer was read and then we dove right in.

Warm-O-Rama

In Cadence for 15 of each –

 

Abe Vigodas

 

Arm Circles (forward and backward, 15 each)

 

Tappy Taps

 

SSH

The Thang

Thing 1: Rounds of Tens

 

In honor of this being my 40th post, we did ten exercise for ten reps for a total of 40 reps for each exercise.  BONUS: I dedicated each round to a specifc aspect of my time with F3.

 

Round 1: F3 Nation.

Round 2: F3 Naperville, where I have found my F3 home (although I only learned how to pronounce it two weeks ago).

Round 3: F3 Cape Fear, through which I was introduced to F3.

Round 4: For no other reason than the men of F3 seem to love a good beatdown.

 

Exercises:

Burpees

Coupon Halo (left then right = 1)

Air Squats

Coupon Overhead Press

Merkins

Coupon Curls

Bonnie Blairs (each leg = ½)

Coupon Rows

BBSU (Big Boy Sit Ups)

What I called a Bongo Extension, as I pulled if from one of his workouts – and he, too, did not know what to call it.  (Lying flat on your 6, arms extended above your head, holding a coupon, bring the arms up and over in a crescent-shaped swing to the midsection, and then swing back up oberhead.)

 

Thing 2: Russian Roulette – AMRAP

A truncated deck of cards consisting of Ace through six of each suit, plus 2 jokers, was shuffled.  Each number corresponded to a different exercise.  For the record, it was a well-shuffled deck despite a couple of cards coming up repeatedly.

  1. Russian Dips (came up twice)
  2. Burpee Jacks (came up twice)
  3. High Plank (did not come up)
  4. Wall Squat (did not comu up)
  5. Coupon Swing (did not come up)
  6. Thrusters (came up once)

Joker: Navy Seal Burpees (came up twice)

Circle of Trust

I offered my gratitude to F3 and for the opportunity to lead my first Q.

Count-a-rama

Announcements were read

Name-o-rama

Prayer request

Short Prayer

Naked Man Moleskin

It was an honor to lead Virtuosity today.  I have been connected F3 Naperville for about two dozen workouts and felt it was time to do my part to ensure we can keep the virtual workouts going for those of us without a place to otherwise post.  I am grateful to all of those who blazed the path before me and will continue, going forward, to step up and take the lead.

 

My friend Steak Knives from F3 Cape Fear, who introduced me to F3, was able to join, which was a small treat for me, too.

 

I hope everyone had a good workout.  I am already planning my next Q!

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