06/30/2021 - Virtuosity - Virtual Leg Day
AO: Virtuosity
When: 06/30/2021
PAX:
Number of Pax: 7
Pax Names: Bean Counter, Flutie Flakes, Frogger, Mr. Hankey, Ozark,
DR Names: Disco Ball, OSHA
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast for Virtuosity Wednesday 6/30 5:15am. LEG DAY Let’s get a good beatdown on this often forgot about part of our bodies. It may not be sunny, but it is still Sky’s Out, Thighs Out! Mark off 100 yards, have your coupon ready, and be ready to feel the burn! First, HC in the thread below.
Not terribly hot but WOW was it HUMID!
5 Core Principals and Disclaimer recited
Push yourself but don’t hurt yourself. Lets GO!
Warm-O-Rama
Good Mornings IC x 10
Triangle Taps IC x 10 L to R
Triangle Taps IC x 10 R to L
SSH IC x 20
Squat Punch Combo SLOW IC x 10
- This is a squat and punch combination that shifts your weight by focusing on head movement. Pax would do one squat then back up and throw 1 air punch. Then squat back down, duck your head down and to the side, up and throw 2 air punches. Squat back down, duck your head down and to the side, up and throw 3 air punches. This is 1 rep.
The Thang
Thang 1 – 10/20/30 Leg Burn
Round 1
- 10 Lunges each leg
- 20 Air Squats
- 30 Calf Raises on your coupon
- Monkey Humpers IC x 10
- Hold Squat for 60 seconds
- 100 yard mosey out, SPRINT back.
Round 2
- 10 Jump Squat Burpees with 180 Degree spin
- 20 Coupon Deadlifts
- 30 High Skips (in place)
- Squat Punch Combo IC x 10
- Hold Squat for 60 seconds
- 100 yard mosey out, SPRINT back.
Round 3
- 10 One Leg Squat
- 20 Lunges with Coupon on Shoulder
- 30 Frog Jumps (BURN!)
- Monkey Humpers IC x 10
- Hold Squat for 60 seconds
- 100 yard mosey out, SPRINT back.
Round 4
- 10 Coupon Squat
- 20 Coupon Swings (Ozarks)
- 30 Bonnie Blairs (each leg is 1)
- Squat Punch Combo IC x 10
- Hold Squat for 60 seconds
- 100 yard mosey out, SPRINT back.
Thang 2 – Crusty BBJ’s
5 Burpee, Bonnie Blair, Jump Squat combo. 100 yard mosey out and back.
4 Burpee, Bonnie Blair, Jump Squat combo. 100 yard mosey out and back.
…down to 1 Burpee combo.
Mary
Hello Dolly IC x 15
LBC’s IC x 15
Crab Cakes IC x 10
RECOVER
Circle of Trust
Count a Rama – 7!
Announcements (Thanks Ozark)
Name-o-Rama
Prayers
CoT
“Either you run the day, or the day runs you”
I saw this quote and it reminded me of the DRP that we often talk about. While I do understand that rest days may be important and there are plenty of other legit reasons to take a day off … it is often the days that we get up and make the decision to start off our day with a beatdown that we feel we have more control over how our day goes. I really wanted the PAX to hear this and understand that while we cannot control everything in life, we can control how we approach each day. Each problem. Each obstacle. Will you choose to run your day? Or will you let the day decide for you?
Naked Man Moleskin
I definitely feel out of sorts when I take a day off. Sometimes the extra sleep feels great but if I am being honest, the energy and control I feel over my day after a good workout is far more rewarding.
We lost Disco Ball for a couple of minutes due to some 2.0 duties. I started getting legit worried. Ozark was our siteQ and was sure to be on top of it. Eventually Disco Ball came back and finished like a beast with his 2.0 watching!
I initially thought this was going to be the third of three scheduled Virtuosity Q’s for the week. Luckily some HIM’s stepped up and took Monday and Tuesday. Why do we have an issue with getting people to Q on Virtuosity? What are you all afraid of!?!?
Anyways, as always, it was a pleasure!
Bean Counter