08/09/2021 - Virtuosity - Virtual Chest Day
AO: Virtuosity
When: 08/09/2021
PAX:
Number of Pax: 9
Pax Names: Bean Counter, Brother Bluto, Chun Li, Flutie Flakes, Frogger, Happy Meal, Mr. Hankey,
DR Names: OSHA, Pedro
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Preblast…Virtuosity Monday Aug 9 5:15am!
It’s international CHEST day! Join me for a workout that should be simple, effective, and to the point. Full disclosure… Chest/Shoulders/Arms will be torched. Have your coupon ready, bring your gloves, and lets get after it! Mark off 50 yards.
CHEST DAY! My Plan was to try and get in a good amount of chest work. No legs today! Weather was nice and cool. 5 Core Principals and Disclaimer recited. Lets get to work.
Warm-O-Rama
Good Mornings IC x 10
Grady Corns IC x 15
Hillbillies IC x 10
Moroccan Night Clubs IC x 15
The Thang
Thang 1 – Descending Reps Super Sets
Part 1
10 Merkins, 20 Coupon Curls, 20 Coupon Chest Press, Run 50 yards out and back.
9 Merkins, 18 Coupon Curls, 18 Coupon Chest Press, Run 50 yards out and back.
…
1 Merkin, 2 Coupon Curls, 2 Coupon Chest Press, Run 50 yards out and back.
Part 2
10 Side to Side Alternating Merkins on the Coupon, 20 Tricep Extension, 20 Vertical Chest Press, Run 50 yards out and back.
9 Side to Side Alternating Merkins on the Coupon, 18 Tricep Extension, 18 Vertical Chest Press, Run 50 yards out and back.
…
1 Side to Side Alternating Merkin on the Coupon, 2 Tricep extension, 2 Vertical Chest Press, Run 50 yards out and back.
Thang 2 – Follow Me!
PAX got into high plank position on their coupon, but then lowered about halfway down and held this pose while YHC did 10 Overhead Press. Then YHC held the pose while PAX did 10 Overhead Press. Repeat but this time with 9 reps, 8 reps, etc down to 1 last rep.
Mary
10 LBCs Straight Count
10 Buzzsaw Straight Count
9 LBC’s, 9 Buzzsaw’s
8 LBC’s, 8 Buzzsaw’s
Ended here due to time, but the plan was to go down to zero.
Circle of Trust
Count-a-rama – 9 Strong on a Monday Morning!
Announcements – Thanks Chun Li
Prayers
CoT
“Rome wasn’t built in a day … but they worked on it every single day!” I think we often hear the first part of this statement, but not often enough do we hear or really reflect on the second part. We use the first part to help remind us to be patient, to help us relax and not stress. However, the second part is just as important in that it reminds us that in anything that we do, to reach the ‘ultimate goal’, there needs to be continuous work. Continuous action. The daily red pill as we say. Get up everyday and work on whatever it is you need to work on. Whether that be fitness, family, work … just get up and put in the work. Eventually your goal will be achieved. Rome will be (was) built.
NoR – because apparently this is my VQ and I don’t know the order of operations!? Brain fart here.
Naked Man Moleskin
I think it was Mr. Hankey that called out as I was saying Adios “We gonna do Name-o-rama?”. I don’t think I have ever forgotten that before. Total lapse in my thinking. I was slightly annoyed that my timing did not work out exactly how I wanted it to. We didn’t get through all of my planned Mary, but hopefully guys still got a little work in. Overall we squeezed in about 1.2 miles of running and over 600 reps of exercise. Nice.
I appreciate the opportunity to continue leading on our Virtual platform. I will be sad when it is over at the end of the month, but I will keep taking advantage of the benefits as long as I can.
Always an honor! – Bean Counter