05/21/2021 - Virtuosity - Virtuosity – Pain in the Merkins
AO: Virtuosity
When: 05/21/2021
PAX:
Number of Pax: 13
Pax Names: Backstage, Bean Counter, Bob Ross, Brooks, Car Seat, Flutie Flakes, Rand McNally,
DR Names:
Number of FNGS:
FNG Names: Kingpin, Pringles, Shamwow, Pele, Pedro
QIC: Backdraft
Introduction
A beautiful morning in the Gloom and Garage. We had a few HC pull backs due to work issues but the HIMs that logged in were tough and highly motivated. Warmed up after a short F3 disclaimer and story about the tough new workout program that Backstage is doing.
Warm-O-Rama
Warm Ups:
Good Mornings X 20
Hip Flexors – 4 Count exercise for 20 reps
Grady Corns x 20
Single Leg Alternating Toe Touches
SSH X 20
The Thang
Alternating Merkins with Plank Jacks. Odds are Merkins and Evens are Plank Jacks
1 Merkin – 2 Plank Jacks – 3 Merkins – 4 Plank Jacks – 5 Merkins – 6 Plank Jacks – 7 Merkins – 8 Plank Jacks – 9 Merkins – 10 Plank Jacks – 9 Merkins – 8 Plank Jacks – 7 Merkins – 6 Plank Jacks – 5 Merkins – 4 Plank Jacks – 3 Merkins – 2 Plank Jacks – 1 Merkin
SSH x 20
50 Yard Run at 50% Effort
20 Prisoner Squats
50 Yard Run at 70% Effort
20 Monkey Humpers
Alternating Carolina Dry Docks (CDD) with Shoulder Taps (ST). Odds are CDD and Evens are Shoulder Taps
1 CDD – 2 Shoulder Taps – 3 CDD – 4 ST – 5 CDD – 6ST – 7 CDD – 8 ST – 9 CDD – 10 ST – 9 CDD – 8 ST – 7 CDD – 6 ST – 5 CDD – 4 ST – 3 CDD – 2 ST – 1 CDD
SSH x 20
50 Yard Run at 70% Effort
20 Prisoner Squats
50 Yard Run at 85% Effort
20 Orangutan Humpers
Alternating Irkens and Annies. Odds are Irkens and Evens are Annies.
1 Irken – 2 Annies – 3 Irkens – 4 Annies – 5 Irkens – 6 Annies – 7 Irkens – 8 Annies – 9 Irkens – 10 Annies – 9 Irkens – 8 Annies – 7 Irkens – 6 Annies – 5 Irkens – 4 Annies – 3 Irkens – 2 Annies – 1 Irken
SSH x 20
50 Yard Run at 90% Effort
20 Prisoner Squats
50 Yard Run at 70% Effort
20 Chimpanzee Humpers (Legs together)
12 O’Clock Merkins
MoM:
Heel Touches
Full Length BBSU
Grady Corn on your Six with Feet Off the Ground
Circle of Trust
We reflected on a conversation I had with my youngest 2.0 regarding birds. We had a great opportunity to discuss self confidence and trust in yourself. ” A bird sitting on a tree is never afraid of the branch breaking because her trust in not on the branch but on its own wings. Always believe in yourself.” We discussed that your don’t have to be always better than anyone around you, but you can be better than you were the other day. You can trust in yourself and work hard everyday. You can stand on small branches or solid buildings but you still have individual skills that make your strong and more capable than you sometimes give yourself credit for.
Today we celebrate and pray for a long and happy marriage for Bob Ross’ daughter Rachel who is marrying Josh. We prayed for safe travels and a happy marriage as shown by Bob Ross’ example. We prayed for Backstage and his new training program. I meant to add a silent prayer for all the unspoken prayers for the F3 community.
Naked Man Moleskin
Always a wonderful and glorious way to start a day with such highly motivated men who share in this journey.