04/21/2020 - Virtuosity - Welcome to AMRAP Central Station

AO: Virtuosity

When: 04/21/2020

PAX:

Number of Pax: 11

Pax Names: @@, afib, Appletini, Baby Hands, Blues Clues, Cupcake, Dilly Dilly, hot box, Rusty, Sparky, Uncle Rico,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Uncle Rico


Introduction

YHC has visited only a handful of virtual beatdowns during this SIP, and was inspired by my man Dilly Dilly the other day decided it was time to throw my hat in the Q ring for one of these. Let’s roll.

Warm-O-Rama

In doing some of my OYO workouts the last few weeks have placed a heavier emphasis on the warm-up so wanted to bring some of that to the Pax this morning too. Usually it’s just a Welcome/Disclaimer and “let’s move” – this morning we were a little more intentional about getting the body ready for that movement.

  1. Neck Rolls – 5/side
  2. Square Jumps – clockwise x 8, counter-clockwise x 8
  3. “Needs a Name” – from a standing position, step back into a Reverse Lunge (1), open into Horse (2) position, rotate back into Reverse Lunge (3), Stand (Rep Count). We did 10 each side I think.
  4. Start in High Plank, move into Downward Dog (1), reach right hand to left ankle (2), back to Down Dog (3), into High Plank (Rep Count). Did 5 each sides.

 

The Thang

Thang 1: “5 min AMRAP’s”

  1. 20 Jump Ropes + 10 HR Merkins
  2. 20 Broad Jumps into Back Paddles + OH Presses
  3. 20 Jump Ropes + 10 Coupon Swings
  4. 20 Groiners + 10 Bent-Over Rows
  5. 20 Jump Ropes + 10 LBC’s
  6. 20 SKT’s (or Step Through’s) + 10 Merkins

Mary:

  1. Captain Thor (1 BBSU:4 American Hammers up to 10:40)

0601 Recover Recover

Circle of Trust

We counted 11.

We Name-o-Rama’d all 11.

We had some quick #Announcements.

I shared parts of the following piece I stumbled on the other day that resonated with me. It is titled ‘It’s Okay to Not Be Okay’ written by Jon Gordon and can be found here: http://jongordon.com/positivetip/itsokay.html. Some good little reminders and nuggets in here. One thing that stood out the most to me I think is the notion that amidst all the uncertainty and chaos going on around us there are a wide range of emotions one may feel (anger, grief, denial, sadness, acceptance, etc) and the idea that we may feel ALL THESE FEELS in just one single day. I have definitely fallen into that category more than a few times. I wake up and the day starts off great and then something happens at home or with work or in the news and then I’m thrust into a whole different mindset. Or vice versa. The roller coaster ride of what we’re going through is no joke and there’s no Instruction Manual on how to handle it. Most importantly, it looks and feels differently for everyone. It’s even going to be different within our own homes. And that’s OK. At the same time, it is incumbent upon us as High Impact Men to dust off, stand up, keep working, and keep going. As Jon says here, “feel your feelings, give yourself permission to not be okay and then empower yourself with the tools you need to keep moving forward so you can be okay.” Lean on your support structure when you get down. Acknowledge that it’s okay to not feel okay. But we gotta keep moving forward. We have to stick together more than ever before. If you need some extra (or different) support structure in your life I am available, my contact info is in the PAX Directory and this is an open invitation for any of you to text, call, e-mail, etc to just bitch about something, or to try and laugh, or to talk about how to get things back upright. That may feel uncomfortable to do, but maybe it’s time to disrupt what you have been comfortable with in order to grow stronger.

We wrapped with a few prayers and an Our Father together.

#GetSome boyz.

Love,

Uncle Rico

Naked Man Moleskin

Shandy with an EPIC fartsack. I think he would have liked this one, even with his bodily ailments.

Great to see Appletini out on a Virtual Beatdown. Not that I’m a regular haha, but now he’s got one under his belt!

As I started Welcoming (think I forgot the Disclaimer tbh) and talking and at some points yelling at the computer, doubt started to creep into my head that my voice in the garage was echoing up to our master bedroom’s windows and I couldn’t remember if we slept with the windows open or not. For a little while all I kept thinking about was whether or not my M would text me that I was super loud or, maybe worse, she’d inform me of my disruption later in the morning and I’d feel guilty. Happy to report: no sleep was disturbed as a result of my Q!

Leave a Reply