01/05/2021 - Virtuosity - Welcome to the grind
AO: Virtuosity
When: 01/05/2021
PAX:
Number of Pax: 19
Pax Names: Backstage, Bean Counter, Bob Ross, Brooks, Car Seat, Chun Li, Flutie Flakes, Frogger, Ozark, Parks and Rec, Riunite, Splash Landing, Zelda,
DR Names: Harvard F3 Cape Fear,
Number of FNGS: 1
FNG Names: "Farley"
QIC: Mudslide (TriCounty)
Introduction
Some say the effectiveness of a workout can be measured by the amount of mumble chatter! Note there was very little during the 3 thangs today other than BR getting some digits from an admiring neighbor for the work he continues to put in despite
Warm-O-Rama
Good Mornings (10 x 4ct)
Goofballs (10 x 4 ct)
Motivator from 7
Moroccan Nightclub (15 x 4ct)
Randys (10 x 4ct)
The Thang
Thang 1 – Each exercise followed by 5 Burpees
- Butter Fly Catchers (21 reps)
- Horizontal Coupon Press (21)
- Palm up Curls (21)
- Pan for Gold (21)
*Repeto
Thang 2 – Each exercise followed by 10 Burpees
- Coupon Deadlifts (21)
- Step ups (21 each leg)
- Imperial Walker Squats (21 each leg)
- Mother Tuckers (21)
*Repeto
Thang 3 – Each exercise followed by 5 Burpees
- Russian Dips (21)
- Russian Crab Humpers (21)
- Single arm b/o rows (21/ea)
- Super Mans (2ct hold – 21)
*Repeto
Circle of Trust
Circle of Trust
CoR: 19 PAX Strong – 1 FNG – Welcome to “Farley”
Announcements: Burpee Challenge, Get on Q Sheet, Q Source starting up again
NoR
Prayer Requests: BR’s friend Mark and the Richards family and all impacted during the pandemic.
Closing and Prayers:
YHC delivered a closing message of motivation for the sheer grit and will each of the PAX show daily. This is snipped from a video that Ive watched at lease 100 times click the LINK to video:
**So believe that voice that says ” you CAN run a little faster ” and that ” you CAN throw a little harder ” and that ” you CAN dive a little deeper” and that, for you, the laws of physics are merely a suggestion.
Luck is the last dying wish of those who wanna believe that winning can happen by accident, sweat on the other hand is for those who know it’s a choice, so decide now because destiny waits for no man. And when your time comes and a thousand different voices are trying to tell you you’re not ready for it, listen instead for that lone voice in decent the one that says you are ready, you are prepared, it’s all up to you now.
So rise and shine.
Naked Man Moleskin
The phrase that continues to frame my mornings is “We didn’t show up for easy”. This speaks to the grit and determination of the men of F3 and couples with the “community of support” it has created. I personally have a lot of weaknesses and the support from this group of men has created a space for my work to accelerate to improve both in life (family, marriage, emotional) and physically (FYI I despise Merkins, Burpees and lifting anything over 30 lbs). I appreciate each PAX that continues to show and for listening to that voice that says YOU CAN!