09/21/2020 - Virtuosity - Total Body Beatdown
AO: Virtuosity
When: 09/21/2020
PAX:
Number of Pax: 14
Pax Names: Backdraft, Backstage, Bean Counter, Beetle Bailey, Buggs Bunny, Chun Li, Cowboy, Flutie Flakes, hot box, Mr. Hankey, Rand McNally, Singlet, Sparkles, TPS Report,
DR Names:
Number of FNGS: 1
FNG Names: Chun-Li
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
Motivators from 7
Twerkin/Sun salutations
The Thang
10 reps of each exercise. Repeat for 7 minutes per round.
Back
Bent over row
Deadlift
Swimmers
Chest
Straight arm pull overs
Vertical Chest press
Irkins
Leg
Lunge with coupon
Pickle pointer (hip bridge)
Jungle Boy Squat
Shoulder
Shoulder press
Halos
Over unders
Curls
Core – Mary
Leg climbs
Plank Kick throughs
Vups
Scissor Kicks
Circle of Trust
Count-O-Rama, Name-O-Rama, Announcements….
We had an FNG… named him Chun-Li after the street fighter girl because he is into martial arts and accidentally followed a girl, that looked like a guy, into the girls restroom.
I reminded everyone that F3 exists for all three Fs, not just one aspect but three. That are goal is whole life transformation or health. Fitness is the magnet and represents that we need to get PHYSICALLY healthy. Fellowship is the glue and represents that we need to be EMOTIONALLY or RELATIONALLY healthy. Faith is the dynamite and it represents being MENTALLY and SPIRITUALLY healthy. Lifting a coupon over and over isn’t, by itself, going to make you a better man, father or husband. Physical health is part of the equation but not the entire thing. Wholistic health is full body, mind and spirit. We don’t push a particular faith on people but we do encourage faith. If I’m genuine to my faith, my God tells me to love him with everything I got. Love the Lord with all my heart, soul, mind and strength. And so that’s what we’re after.
Naked Man Moleskin
Big thanks to Buggs for keeping the timer goining! Also, thanks to Bean Counter for typing the WOD into the chat as I demonstrated!