Saturday Virtual Zoom WO – Digital VQ
Prayer – Disclaimer (I am not a professional)
This workout was performed in YHC’s Lexington home in the garage. Minor technical difficulties getting started, but were resolved in minutes. The fun started right away. A sturdy chair with arm rests was needed, a weighted coupon and a kettlebell was requested to do this WO.
Warm-Up
- SSH x 10
- TTT x 10
- LBAC x 10 each direction
- The windmill x 10
- Imperial Walkers x 10
- Mt Climbers x 10
- Running in place x 1 minute
The Thang
Squats with Coupon x 10
Kettlebell overhead press x 10
Dips using Chair with armrests x 10
Rinse and repeat x 2
Bicycle crunches in chair x 1 minute
Lunges with coupon x 20 (10 each leg)
Kettlebell tricep press x 10
Donkey kicks while seated in chair keeping feet off the ground x 10
Rinse and Repeat x 2
Cross plank with feet in chair x 1 minute
Incline merkin with chair x 10
Decline merkin with chair x 10
Step ups using chair x 20 (10 each leg)
Rinse and repeat x 2
Seated upright plank using arm rests of chair x 30 seconds
Seated bicycle crunch alternating elbow to opposite knee x 10- each leg
Side plank (with feet in chair and left forearm on ground rotate upper body to move right arm from underneath to pointed directly upward pointing to the ceiling) each side x 10 reps
Crunch alternating sides of chair x 10 reps
High and low plank with feet in chair alternating x 1 minute
Kettle bell swing x 10 reps
Squats with coupon x 10 reps
Ab thrasher using chair (alternating feet to touch seat while bringing knees high with reciprocating arm movement) x 20
MARY – Flutter Kicks x 50 to honor Double Fault for his B-Day of RESPECT “50 Today”
Prayer requests:
Double Fault’s mother – struggling with quarantine isolation restrictions
All those having health, financial or emotionally distressed at this time
Devo: YHC reflected on the difficulties that this pandemic has inflicted on today’s world and how sometimes it is hard to make sense of all that is going on. Silver lining in this whole mess is that from my perspective, we have had more family time together this past month than we have had in a long time as we had allowed our lives to become busy and schedule-filled. It is always a blessing to take time in life or have life force you to slow and stop in our busy ways. Despite all of our societal distancing restrictions, we are still blessed. God continues to provide. It is important as men that we stay positive, optimistic and lead out family through times and days where it is challenging and trying. Leaders Lead…and always lead by example.
Happy Birthday to my boy Double Fault, who told me earlier this week all he really wanted for his birthday was, “To be able to play Ultimate Frisbee with his F3 brothers this weekend.” Unfortunately, that birthday wish could not come true today but will one day soon come to be. Thanks for the impact you make in our community Double Fault….you have always had my respect.
Aye! Thanks, Canseco. Have always cherished you friendship pre-F3 and beyond. Appreciate you helping me get a jumpstart on a great day.
Getting older is a privilege, brother.