06/05/2020 - Virtuosity - Virtual Sweatfest
AO: Virtuosity
When: 06/05/2020
PAX:
Number of Pax: 12
Pax Names: Backstage, Bean Counter, Car Seat, Crab Legs, Mr. Hankey, Ozark, Rand McNally, Townie, TPS Report, Twinning, Webelos,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
It is TIME to kick the tires and LIGHT the fires!! Tomorrow at exactly 5:15am we will start moving and we will not stop until the clock strikes 6:00am. You will be in control of this workout… What you put into it is what you will get out of it. My expectation is that you will push yourself. If you do, I can guarantee:
- A high heart rate
- Solid calorie burn
- Lots of sweat
- A deep sense of accomplishment that comes from knowing that you gave it your all and you are proud of the work you did, no matter what anyone else says or does…
- PAIN!!
HC in the thread, bring your coupon and then plan to log on to the following link below between 5:05am and 5:14am.
Warm-O-Rama
SSH x 20 IC
Good Mornings x 20 IC – Feet narrow to wide to narrow
Imperial Walkers x 15 IC
The Thang
Thang 1 – 15 Rounds of Pain… Scratch that… Just Keep Going…
The plan was for 15 rounds in 15 minutes, but I set the wrong timer… So we just kept going for 25 minutes. Several PAX made it through 30 rounds.
Perform “As Many Rounds As Possible” of the following 4 exercises
Derkins x 5
Coupon Swings x 5
Carolina Dry Docks x 5
Squats x 5 (you can make them coupon goblet squats for EC)
This is a timed exercise…. Timer set for 25 minutes
Thang 2 – Burpee/Bonnie Blair/Jump Squat AMRAP
Perform the following movements in sequence
1 Burpee
2 Bonnie Blairs (each leg = 1)
1 Jump Squat
Together = 1 Rep
10 min AMRAP
6MoM
American Hammers x 25 IC
Flutter Kicks x 20 IC
Glute Bridge x 10 IC
Circle of Trust
Men, we are all called to “BE” something more than just a Sad Clown coasting through life. We are called to be LEADERS. But what does that really mean? The Q-Source tells us that as Leaders we are to provide disruptive change that influences movement to advantage… So how do we do this? Today, I want you to think about BEING an influential leader by the example you provide to those around you. Then I want you to take it one step forward and DO SOMETHING. We cannot wait for the world around us to change…. We need to be part of the process that changes it!!
The events of the last week have been upsetting, discouraging, saddening and maddening. Yesterday, I was praying about the issues in this world while driving and I asked God to tell me what He wanted me to do…. What actions He wanted me to take. Just then the Thomas Rhett song, Be A Light, came on the radio. I firmly believe that this was God giving me the answer to my prayer. I am going to read the lyrics to the song and I ask that you listen as if it is God talking to you….
Be A Light
by Thomas Rhett
In a time full of war, be peace
In a time full of doubt, just believe
Yeah, there ain’t that much difference between you and me
In a time full of war, be peace
In a world full of hate, be a light
When you do somebody wrong, make it right
Don’t hide in the dark, you were born to shine
In a world full of hate, be a light
In a place that needs a change, make a difference
In a time full of noise, just listen
‘Cause life is but a breeze, better live it
In a place that needs a change, make a difference
In a world full of hate, be a light
When you do somebody wrong, make it right
Oh, don’t hide in the dark, you were born to shine
In a world full of hate, be a light
In a race that you can’t win, slow it down
Yeah, you only get one go around
‘Cause the finish line is six feet in the ground
In a race you can’t win, just slow it down
In a world full of hate, be a light (oh)
When you do somebody wrong, make it right (make it right)
Don’t hide in the dark (don’t hide in the dark), you were born to shine
In a world full of hate, be a light
Yeah, it’s hard to live in color, when you just see black and white
In a world full of hate, be a light
As I was thinking about this song, God put another message in my head….
Gospel of Matthew 5:14-16
“You are the light of the world. A city on a mountain cannot be hidden. Nor do they light a lamp and then put it under a bushel basket; it is set on a lampstand, where it gives light to all in the house. Just so, your light must shine before others, that they may see your good deeds and glorify your heavenly Father.”
So, my final charge to you today and in the days, weeks, months and years ahead…. BE A LIGHT!!
Let’s Pray….
God, we thank You for the opportunity to work out in the gloom together. We ask that You continue to be a guiding force in our lives that we may hear Your words and happlily go where You lead us. We pray that we can BE A LIGHT in this world full of darkness. We prayed for our sick – Blowfish, Crab Leg’s step brothers’ wife, Zima’s brother Rob and all other that are suffering from mind, body or spirit. Please help to give them peace. We pray for all of this in God’s Holy Name. Amen!
Naked Man Moleskin
Thanks to the 11 guys that joined me today for Virtuosity. You each did exactly what I asked in my PreBlast… You gave it maximum effort and based on the grunts and complaints, you got the results I promised.
We need more people to sign up to lead the virtual workouts. We all like working out in person better, but virtual workouts are important too! And that requires leadership from EVERYONE in F3 Naperville.
Let me be PERFECTLY CLEAR…. Leaders don’t just do the things they like to do… They look for all sorts of situations and circumstances to push themselves and others to get better…. Disruptive change that INFLUENCES… MOVEMENT… TO…. ADVANTAGE!!
Until next time….. Rusty!!