02/24/2021 - Virtuosity - Virtuosity 2/24/2021
AO: Virtuosity
When: 02/24/2021
PAX:
Number of Pax: 14
Pax Names: Backdraft, Backstage, Barry, Bean Counter, Bob Ross, Buggs Bunny, Frogger, McKraken, Moonlight, Ozark, Pipes, Sonny Bono, Sparkles,
DR Names: Ortho
Number of FNGS: 0
FNG Names:
QIC: Brooks
Introduction
Through 100% fault of his own, YHC has not been to an F3 workout since Q’ing Virtuosity on 2/1. YHC misses you guys and the gloom so is taking a step toward correcting that. So as a souvenir to you all, I have some thangs planned including one that@Moonlight reminded me of during a run on Sunday morning.Be prepared with a coupon and know where a 100m is or a have a modification in mind if needed.Looking forward to seeing you brothers again ITG!
Warm-O-Rama
21s (SSH in cadence to 21, but stop counting as a group at 7. Need to end at same time (we did) or 10 penalty burpees)
15 Squats
The Thang
Thang 1 – Longest Mile….or Kilometer
- 12 merkins with reach
- Run 50 m out
- 12 merkins with reach
- Run 50 m back
- 12 merkins with reach
- Run 100 m out
- 12 merkins with reach
- Run 100 m back
- 13 merkins with reach
- Run 200 m out (100 m x 2)
- 13 merkins with reach
- Run 200 m back (100 m x 2)
- 13 merkins with reach
- Run 300 m out (100 m x 3)
- 13 merkins with reach
- Run 300 m back (100 m x 3)
- Finish before the six? Q or join Mary until the six is in!
Thang – 2 Accumulator
| Exercise v Round>> | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| Mosey to end of driveway & back | X | X | X | X | X | X | X | X | |
| Jump Squats (over coupon) | X | X | X | X | X | X | X | X | X |
| Marching Plank (cadence) | X | X | X | X | X | X | X | X | |
| Coupon dips | X | X | X | X | X | X | X | ||
| Hand release merkin | X | X | X | X | X | X | |||
| Bonnie Blair (1/2 each leg) | X | X | X | X | X | ||||
| Sea Turtles | X | X | X | X | |||||
| Reverse Crunches | X | X | X | ||||||
| Carolina Dry Dock | X | X | |||||||
| Burpees | X |
Finish ahead of the six? Start with 10 and work your way backwards
6 (actually 3) MoM
Plank Ring of Fire
Circle of Trust
Called out to the great things being done in 3rd F by Rhonda Rousey and the general support we provide each other like with Bumpers broken leg and Ozark quickly answering my request looking for camping supplies for my 2.0. Prayers for Cousin Eddie’s family, Mudslide and Cannoli as they are expecting. Did the Serenity prayer.
Naked Man Moleskin
As noted in the preblast, this was my first post in way, way too long. Woke up anxious about being on Q after not posting since 2/1, but once out there that anxiety passed and felt right back at home other than conditioning was rough.
Favorite moment of the workout goes to Backstage suggested ‘go to jail’ workout. I won’t spoil the surprise in case he does it, but had me laughing then and has me smiling even now as I type this.