03/09/2021 - Virtuosity - Tuesday 03/09/21 F3 Virtuosity Run Club & Bootcamp MIX with BR!
AO: Virtuosity
When: 03/09/2021
PAX:
Number of Pax: 11
Pax Names: Bean Counter, Bob Ross, Brooks, Car Seat, Chun Li, Frogger, Mr. Hankey, Mudslide, Ozark, Sonny Bono,
DR Names: Disco Ball, Mudslide (Tri County)
Number of FNGS:
FNG Names:
QIC: Bob Ross
Introduction
Focused on ALWAYS moving! All exercise sets in Cadence! Great Weather – all had 35 – 45 degrees; Mr. Hankey had 61 degrees in TX!
Car Seat from Brooklyn got out on the seaside boardwalk and Rucked with a weighted Backpack. Bean Counter wore a 12-lb vest for his Run. All Delivered!
Between 2 solid Runs and a Full Body Bootcamp 3rd finisher, we got after it this morning ITG!
Big Thanks to Chun Li as our Site Q. BR appreciated Chun Li’s “eyes on all!”
Warm-O-Rama
Started F3 Naperville Virtuosity promptly at 5:15AM CST. Opened with PAX providing 5 Core F3 Principles followed by BR’s F3 disclaimer – not a professional and modify as needed – stay strong and do your best!
Warm up – All In Cadence
20 – Alternate Toe Touches
20 – Tappy Taps
30 – Arm Circles- 15 forward/15 back
20 – Side Straddle Hops
20 – Imperial Walkers
We were READY to RUN!
The Thang
1st 10 – minute Run – Shout outs throughout Run, by All, to keep all on point and pushing ahead! BR called out his mile pace. Other PAX did same.
Run in place till 6 in. 25 – Side Straddle Hops & 10 – Merkins
2nd 10 – minute Run – Same enthusiasm expressed throughout
Back to base – Run in place till 6 in. 25 SSH’s
Bootcamp Full Body with Coupon – All in Cadence – BR Called on a PAX to lead Cadence for each Exercise.
20 – Chest Presses with Coupon
20 – Curls with Coupon|
20 – T-ups with Coupon
20 – Squats with Coupon
20 – Chest Presses with Coupon
6 Minutes of Mary – All in Cadence
20 – Leg ups
20 – Sit ups
20 – Box Cutters
Merkin Ring of Fire – Chun Li called out each PAX – Each did 5 Merkins – All planked.
6:00AM CST – Done
Circle of Trust
Our Site Q, Chun Li, let us thru Count-a-Rama, Annoucnements and Name -0-Rama! Thanks!
T-Claps & Thanks for Cannoli, his M and their new 2.0 Isabelle!
Prayers for all with Covid.
BR reflected on 1 Thes 5:18 — In everything give thanks for this is the will of God in your life.
Noted that NIU wasn’t his 1st choice for college, but it was there that he met his M, Marissa, and 45+ years later they are still together. Without NIU, BR would have never met Marissa.
Sometimes it takes years to “connect the dots”, but in everything “Give Thanks”.
Closed with a prayer of thanks and an Our Father
Naked Man Moleskin
Even when you can’t see thru it, in everything give thanks, for this is the will of God in your life!
Be thankful.