04/28/2020 - Virtuosity - Virtual Run and Gun

AO: Virtuosity

When: 04/28/2020

PAX:

Number of Pax: 11

Pax Names: afib, Blowout, Bob Ross, Den Mother, Dilly Dilly, Leuben, Motown, Shandy, SoccerMom, Uncle Rico,

DR Names:

Number of FNGS:

FNG Names:

QIC: TPS Report


Introduction

BE. A. You. Tiful. Morning. Had sound problems connecting to the virtual room… but got in and got going right at 5:15am. Great group of dudes. Good to see Blowout, Motown, and Soccer Mom this morning. Been a while! Let’s get going!!

Warm-O-Rama

Imperial Walkers to stretch the bands

Grady Corns to stretch the arms

Squats to warm up the legs

 

The Thang

Thang 1: Pretty Simple. Run and Gun.

 

Start each rep with a 100yd out and back (total 200 yds), then do the reps, then do air squats till 6 is in.

  • 40 Hand Release Merkins
  • 80 Curls
  • 20 Blockees
  • Held Plank for 1.5 minutes and chatted about our favorite quarantine activity so far.
  • 120 Chest Presses
  • 40 Diamond Merkins
  • 80 Bent Over Rows
  • 40 Ranger Merkins
  • 80 Overhead Presses
  • 40 Plyo Merkins (didn’t run before this one, just straight into it from the presses due to time)

 

Just shy of 1 mile total in running, but 560 reps for the guns.

Mary:

Flutters

LBCs

Low Plank Hold

Circle of Trust

Count o Rama

Announcements (something mysterious coming to F3 in May???)

Name o Rama

Prayers

Naked Man Moleskin

GRACE is what I can think of right now. When was the last time you responded with Grace, instead of anger, or frustration, when something happens? Usually, I see Grace as the best response when something happens that I can’t control. Something entirely not my doing, unfair, just plain wrong, that personally affects me. I wonder if my response is more about me wishing I had control rather than true anger or frustration.

We need more GRACE in our lives right now. I like to think GRACE enables us to pause, to think, to truly reflect on the situation at hand, and helps us focus on the right things.

I went through the story of the prodigal son again this weekend – a son who took his inheritance early, against his fathers wishes. The son blew it all in a storm of debauchery… and ended up at the bottom of the barrel. With literally no where to go, he stumbled back home. The amount of anger, frustration, and sheer wrath the father could have poured out on his son for such horrible choices. But the father chose grace and welcome him home with open arms and tears of joy. I bet the lesson the son learned through grace was far more powerful than any just punishment could have taught him.

Think on how you can respond in GRACE when things happen that are out of your control. I find a good workout in the morning helps me focus on how to respond with GRACE during my day.

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