03/15/2021 - Virtuosity - Win the Day
AO: Virtuosity
When: 03/15/2021
PAX:
Number of Pax: 13
Pax Names: Backstage, Barry, Bean Counter, Bob Ross, Flutie Flakes, Frogger, McKraken, Mr. Hankey, Ozark, Pipes, Sir Mix-A-Lot, Sonny Bono, Sparkles,
DR Names: -
Number of FNGS: 0
FNG Names: -
QIC: Rand McNally
Introduction
Everyone sweat 🥵
Everything burned 🔥
Everyone had a good time 🤮
Warm-O-Rama
Tappy Taps
Arm Circles
Imperial Walkers
Motivators
The Thang
Thang 1 – 10 minutes
Each exercise x10
Overhead Press, Curl, Bench Press, Skull Crushers
Suicides – 5 yard increments to 15 yards(5,10,15,15, 10,5)
rinse & repeat
Thang 2 – 10 min
Each exercise x10
Goblet Squat, Straight Leg Deadlift, Lunge w/coupon – each leg 1, Hold John Cusack Calf Raise
Suicides – 5 yard increments to 15 yards(5,10,15,15, 10,5)
rinse & repeat
Thang 3 – 5 minutes
1 set – each exercise x 25
Overhead Press, Curl, Bench Press, Skull Crushers
Suicides again
Hold plank until everyone is in
Thang 4 – 5 minutes
1 Set – each exercise x 25
Goblet Squat, Straight Leg Deadlift, Lunge w/coupon – each leg 1, Hold John Cusack Calf Raise
Suicides again
Hold plank until everyone is in
Thang 6 – 5 minutes
Each Excercise x25
Overhead Press, Goblet Squat, Curl, Straight Leg Deadlift, Bench Press, lunge w/coupon-each leg 1, Skull Crushers, Hold John Cusack Calf Raise
Suicides again
Rinse & repeat until Mary
Mary – abs
Big boys
Leg climbs
LBCs
American Hammers
Circle of Trust
Win the day. Be an example for those counting on you.
Prayers went out to a number of our sons and daughters.
Naked Man Moleskin
Everyone kept pace amd pushed themselves