02/08/2021 - Virtuosity - Virtual Beatdown a la Firehouse
AO: Virtuosity
When: 02/08/2021
PAX:
Number of Pax: 14
Pax Names: Backstage, Bean Counter, Bob Ross, Flutie Flakes, Leuben, McKraken, Mr. Hankey, Mudslide, Pipes, Sir Mix-A-Lot, Sonny Bono, Thumb Drive,
DR Names: disco ball
Number of FNGS:
FNG Names:
QIC: Backdraft
Introduction
It is with a humble honor that such fine and wonderful HIMs joined me after a super bowl weekend. I was not able to watch the big game but I was grateful to home with the family. I hoped to have successfully recruited my crew to join me this morning and was hoping to share in their joint experiences during my CoT, so when the time came for CoT I was less than prepared.
So mumblechatter was on fire after telling Backstage he could lower the garage door because running was not part of today’s plan. I was very grateful for Mr. Hankey introducing the group to his Tabata HIIT workout app (and subsequently naming the mistress mystery voice as Mrs Hankey).
So, after a brief F3 disclaimer and no FNGs to introduce, We got the morning started!
Warm-O-Rama
Tappy Taps x 15
Arm Circles x 10 (Forward and Reverse)
High Knees
The Thang
10 Burpees
50 Curls
1:00 Al Gores
10 Burpees
50 Curls; 50 Chest Press
1:00 Al Gores
10 Burpees
50 Curls; 50 Chest Press; 50 Shoulder Press
1:00 Al Gores
10 Burpees
50 Curls; 50 Chest Press; 50 Shoulder Press; 50 Skull Crushers
1:00 Al Gores
10 Burpee
THANG 2:
1:00 Grady Corns
25 Monkey Humpers
1:00 Arm Circles
1:00 Grady Corns
25 Monkey Humpers; 25 Prisoner Squats
1:00 Arm Circles
1:00 Grady Corns
25 Monkey Humpers; 25 Prisoner Squats; 25 Bobby Hurleys
1:00 Arm Circles
1:00 Grady Corns
Mary:
BBSU x 25
Box Cutters
Nolan Ryans
Circle of Trust
My apologies for not having a better more organized CoT. I did want to express my gratitude for F3 and how much it has meant to my life. It has been a great journey and one that I will continue as long as possible. The virtual world has its advantages and disadvantages. I have been reading the F3 Freed to Lead book and realize how wonderful it is to know that you are on to something that is needed, but to only find out that it is what is missing in many people’s lives.
Prayers for Bean Counter’s family, Mr. Hankey’s family, Cannoli’s new family member, and continued prayers for Backstage’s congregates. Followed by the Lord’s Prayer. God bless and thank you for joining me this morning.
Naked Man Moleskin
Thank you for all the motivation and incentive to make this part of my life.