04/30/2020 - Virtuosity - These are a few of my favorite things…
AO: Virtuosity
When: 04/30/2020
PAX:
Number of Pax: 15
Pax Names: Ann Arbor, atat, Bean Counter, Blueprints, Curds, Flush, Giggles, hot box, Magellan, Mr. Hankey, Poutine, Smalls, Townie, Webelos, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flush
Introduction
Welcome to F3
-Free Men’s workout, rain or shine, here of your own free will, modify as necessary, not aware of your injuries, end in a circle of trust, etc.
-Awesome to see all the PAX virtually.
Warm-O-Rama
Plank (hold for 90 seconds with stopwatch)
SSH IC (count to 25)
Arm Circles (forward IC to 15)
Arm Circles (backwards IC to 15)
Seal Claps (IC to 15)
The Thang
Thang 1
OYO
Chest Press with Coupon x 25
Big Boy Sit Ups x 25
Bear Crawl to bottom of driveway and back
Chest Press with Coupon x 25
Big Boy Sit Ups x 25
Bear Crawl to bottom of driveway and back
Chest Press with Coupon x 25
Big Boy Sit Ups x 25
Bear Crawl to bottom of driveway and back
Chest Press with Coupon x 25
Big Boy Sit Ups x 25
Bear Crawl to bottom of driveway and back
When you finish, Plank till the six gets in.
Thang 2
OYO
Dips on Coupon x 25
Hydraulic Planks x 25 (4 count for each one)
Dips on Coupon x 25
Plank Jacks x 25
Dips on Coupon x 25
Mountain Climbers x 25 (Each leg is one)
Dips on Coupon x 25
T Merkins x 25
Lunge Walk to the bottom of the driveway and back
When you finish, Plank till the six gets in.
Intermission
Monkey Humpers IC x 15
Thang 3
Air Squats x 25
Coupon Pull-Through’s x 25
Air Squats x 25
Overhead Press x 25
Air Squats x 25
Derkins (feet on Coupon) x 25
Air Squats x 25
Curls with Coupon x 25
When you finish, SSH till the six gets in.
Mary
10 x Burpees IC (4 count)
10 IC (4 count) x Box Cutters
10 IC (3 count) x Plank Buzzsaws
25 LBCs straight count
Circle of Trust
Loved hearing the Mumblechatter during the workout this morning. Ann Arbor was a ray of sunshine as always.
A couple of Vince Lombardi quotes I wanted to share with the PAX:
Confidence is contagious. So is lack of confidence.
-Vince Lombardi
The only place success comes before work is in the dictionary.
-Vince Lombardi
I came across these quotes in the last week and I felt they were really appropriate for our current experience. Get out there – EH all your brothers in F3 Naperville to start posting virtually. The more we’re seen banding together to do this thing virtually, the more confident the rest of the PAX will be that this is the right path forward – Staying healthy, getting stronger and protecting the community. I miss being out there in the Gloom with the rest of the PAX, but doing this virtually is the next best thing. We stay connected, continue the fellowship and challenge each other to get stronger.
Prayers for Big Mike (from Wet Wipe) and Esther (from Mr. Hankey).
Naked Man Moleskin
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