02/05/2021 - Virtuosity - West Coast Beatdown (and security crackdown)
AO: Virtuosity
When: 02/05/2021
PAX:
Number of Pax: 14
Pax Names: Backdraft, Backstage, Barry, Bean Counter, Bob Ross, Buggs Bunny, McKraken, Mudslide, Pipes, Rand McNally, Sir Mix-A-Lot, Sonny Bono,
DR Names: Disco Ball
Number of FNGS:
FNG Names:
QIC: Mr. Hankey
Introduction
Having leached off of Virtuosity workouts without leading while I’ve been in San Diego the past 3 months, I decided it was more than time to add Q’ing a 3:15 am beatdown to my F3 resume.
Pro Tip: When leading an early morning workout at an RV Park, pick a spot that is not right in the shadow of the park manager’s apartment.
Warm-O-Rama
Motivators from 7
Tappy Taps
The Thang
Thang 1: HIIT intervals of varying durations separated by 10 second of rest/move to next exercise position.
Overhead Press – 30 seconds
Side Straddle Hop – 45 seconds
Halo Left – 30 seconds
Mountain Climbers – 45 seconds
Halo Right – 30 seconds
Bonnie Blairs – 45 seconds
Coupon Swing – 60 seconds
Goof Balls – 60 seconds….
Almost, until interrupted by the Chula Vista RV Park Special Forces and escorted to a more appropriate venue (across the street from the main gate). Coupon Carry for Q, who knows what was going with PAX across the interwebs?
Merkins – 60 seconds
Side Straddle Hop – 45 seconds
Goblet Squat – 60 seconds
High Knees – 60 seconds
Irkins – 45 seconds
Lunges – 60 seconds
Thang 2 – Rinse and Repeat Thang 1
Mary:
American Hammers IC
Flutter Kicks IC
High Plank, right hand up, left hand up, high plank, low plank
Circle of Trust
I shared gratitude that F3 Virtuosity has been instrumental in helping me with transitioning from living in Aurora in a sticks and bricks domicile, to living in an RV and following my M’s travel labor nurse career while I work remote from my mobile command post. When we left Wisconsin a little over 3 months ago, I thought my F3 posts on Virtuosity would be few and far between given that they occur at 3:15am Pacific Time. Now we are leaving San Diego this weekend heading for Houston and the M’s next 3 month gig. It seemed long overdue for me to Q a workout from Sunny Southern California, long before sun-up. F3 continues to bless me, I so appreciate the PAX that show up and especially those who pick up the slack and lead these workouts.
Naked Man Moleskin
It is probably a good thing we are leaving this park early Saturday morning. Hopefully before being hit by the repercussions of waking the park manager at 3:15 am by shouting out exercises and cadence right below their apartment… whoops, seemed like such a nice spot for Q, away from all the RV’s!
Sharing the workout timer onscreen generated a lot of interest, so I’ll share the info here. I used an app on iPhone called “Seconds”. There is a free version, but it does not allow you to run saved workout routines a second time. I punched in a couple of workouts and was impressed enough to gladly cough up $4.99 for the full version. I have been using it a lot for non-Virtuosity days when I have been doing a lot of jump rope HIIT workouts. For those I picked up a set of weighted jump ropes from Crossrope (they are not cheap, but I like them even though they may be a bit overpriced) and get workout ideas from Jump Rope Dudes on YouTube.
Ok, enough shameless plugs. I’m not even getting paid for this!