06/10/2020 - Virtuosity - Virtuosity Beatdown
AO: Virtuosity
When: 06/10/2020
PAX:
Number of Pax: 15
Pax Names: Backdraft, Backstage, Bob Ross, Bongo, Car Seat, Flutie Flakes, Giggles, Magellan, Mr. Hankey, Ozark, Rand McNally, Webelos,
DR Names:
Number of FNGS:
FNG Names:
QIC: Blowfish
Introduction
Probably one of the warmer mornings of the year. 72* with 900% humidity in the air.
I picked up this Q at 7pm the night before, which is a good thing because if I wasn’t on Q I probably would have fartsacked.
Warm-O-Rama
Easy warm-ups
Good mornings IC x 10
Abe Vigoda’s IC x 10
Motivator’s from 5
The Thang
Fairly simple thang today unlike a Pi or Urkel Q.
Three minute exercises and then run to your liking. If you’re a runner than go 100 yards and back. If you aren’t a runner than go 50 yards and back. Just push yourself. Wait for the six after every run while doing SSH.
Curls
Chest Press
Bent over rows
LBC
Overhead Press
Merkins
Goblin Squats
Five minutes of Mary
American Hammers IC x 30
Flutter kicks IC x 15
Low plank / high plank / shoulder taps IC x 8
Circle of Trust
Even though we are in a virtual setting and we are in different cities and time zones doesn’t mean any one of us needs to be alone. F3 is comprised of a group of men to pick each other up. During my last 14 days of self isolation and quarantine I have learned that this fine group of men are there to help pick us all up during these trying times. The daily phone calls and video chats that I received from everyone helped tremendously.
No matter your stance on COVID and quarantine I urged each PAX to reach out to your F3 brothers to see what you can do for others if they know anyone battling this horrible virus.
Prayers sent for Mr. Miyagi and TPS’ Grandmother in Texas.
Naked Man Moleskin
Great push today men! It was all about quality of quantity today.