Warming up Frozen Bells

2015-10-19Leave a comment

QIC: Rebel
When: 10/19/15
Pax: Ringer, Bird Cage, Seven Heaven, Rocky Top, Rebel (Q)
Posted In: The Snake Pit

With five faithful men showing up to kickstart their week, a lot of mumble chatter around the cold temps and having to bring out the winter gear. Glad to see Seventh Heaven back out for his 2nd visit and with the time correction on the website, he was ready and waiting when the PAX showed up.

With no FNG’s in site, short disclaimer and off we went for a lap around the school and warm up. Leaving the bells behind, we will warm them up later.

1st stop 20 SSH IC
2nd stop 15 Imp Walker IC, 15 Seal Jacks IC
3rd stop 15 MC IC, 15 Wind Mills – mosey back to front lot with a bear crawl to pick up six.
4th stop 15 ski hops

The Thang:

Pick up frozen bells since they have been waiting on our return and mosey to the back of the school. With 5 light poles stretching the length of the rear of the school, YHC decided to use them for a suicide KB beatdown. The series went like this. Carry bell to first light and do exercise predetermined and posted on the light pole. Drop bell and sprint back to start, run to bell p/u and carry to second pole…..continue to 5th pole. Once you complete 5th pole, run to beginning and run back to 5th pole and repeat same coming back 5,4,3,2,1. The poles:

1st pole – 10 KB merkins each arm
2nd pole – 20 curls each arm
3rd pole – 30 tricep ext
4th pole – 40 shoulder press (20 each arm)
5th pole – 50 KB squats

Once we completed we moseyed back to front lot for some ab lab work:

Protractor
Freddie Mercury
Hello Dolly
LBC’s w/feet at 6″ – new favorite and crowd pleaser. Thanks Ringer for introducing this at Arsenal!!

The PAX worked hard and last check of the watch we had put in 2.3 miles. No one was complaining about the cool temps as we circled up for COT.

Announcements and Prayer/Praises – Remember to be thankful for all the blessing Sky Q provides us that we take for granted each and every day. Prayers for those sick and dealing with injuries. Marriages are constantly being attacked and as the spiritual leaders of our households and families we have to work on our relationship with our Bride constantly. #Bettertogether

Thanks to Ringer for the opportunity to Q at this AO.

In His Grip – Rebel

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#OldSchoolF3 invades Indian Land

2015-10-19Leave a comment

QIC: CSPAN
When: 10/17/15
Pax: Rock Thrill, Pusher, Maximus, Beast, Geronimo, Ringer, 1-Niner, Apache, Popeye, Bounty Hunter, & Atlas
Posted In: The Reservation

4 arrived for extra credit #OCR

Fine cool Indian Land morning with fall in the air

Celebrity #Clowcars arrived from all over… #Apache shows up with a police escort #Popeye

Disclaimer

Off we go

1.3 mile “warm-up” felt like a decent running pace

Dynamic warmup running the loop on the other side of the AO

#Boxer warmup + #Judo warmup + #Grappler warmup = laughing & #mumblechatter

#Arkloader series to get further warmed up

Around the world ABLAB series notes:

Pusher disliked Ringers choice (Reverse LBC?)
I “stepped on” Apaches desires to do 1K SSH
Beast and I talked about the opportunity to serve HIM through opening Snap Fitness
Pusher really disliked Geronimo’s choice (Dancing Crab Cake?)
Maximus made fun of my #midwife noises (#OLD)
Popeye thought there would be less running because of #Fast5K #sorrynotsorry
Rock Thrill is still recovering…he forgot how much I love to run (#GETWELL)
Beacon was a no show HC – really?
Heisman was a no show HC – #COMEON MAN!
Where was Pebbles? Hiking the AT…
Atlas discussed a desire for more bacon….
Ringer and 1-Niner talked about whatever #malemodels talk about
Bounty and I thought about where we were going for breakfast…

Short 1.3 miles to COT through the very strange band kids…Apache don’t talk to strangers…

We got 3.5 miles in today, the hour went by too quick…

Naked Man Moleskin

Today’s workout was fashioned on the workouts I did when I joined F3, lots of running, stop do an organized COP where everyone gets involved, followed by lots of #chatter, followed by a brisk jog home. All a leader really ever does is get people involved and value their attendance…and in my case talk too much and ask too many questions…#F3Therapy

Great group this morning, and appreciate the #clowncars, really strong group of #HIM today

Prayer and Praise

BOM

Read your newsletter

Be a better man today then you were yesterday,

AYE!

CSPAN

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New Comfort Zone (Armory AO)

2015-10-19Leave a comment

QIC: APACHE
When: 10/19/15
Pax: FNG Kotter, Zima, Lucky Charms, Backdraft, Chicken Hawk, Geronimo, Dark Helmet, Howitzer, Stang, Assassin, Barry Manalow, and YHC Apache
Posted In: Uncategorized

The lucky 13 crew including FNG (Kotter) and YHC headed out on a brisk “Apache” Sortie around the Armory AO.

Started out with the disclaimer and welcoming the FNG to the great F3 nation.

The warm up

All in cadence

SSH x 50

Merkins x 20

Mountain climbers x 10

The Thang

After warm up we paired up and the Apaches flew in formation (Indian run) to the front in a very crazy Indian manner never leaving your six in a combat sortie…..

We reached our next Assigned operation and hovered around with a 10 count while YHC reloaded from his bag of tricks.

The YHC had 1 station(FARB) surrounded by 5 missions of operation for the team of “Apaches” “CAB” each mission was an exercise.. each pair of PAX were assigned a position with the center position being the reloading zone #1 PAX bear crawls 20 yards and back while other SSH and then switch position with other PAX and this activity was the counting mechanism for all other stations … when the center position completed their mission the PAX would rotate clockwise with #5 going to the center position to get refueled and rearmed

#! position bell chest press / jump squats

#2 position bell wind mill / diamond mekins

#3 figure bell swing

#4 bell Russian twist

#5 two arm press / merkins

#6 center of circle bear crawl 20 yards one way 40 yards total / SSH

Round #2

#1 position bell dead lift

#2 burbees / bomb jacks

#3 two arm bell press / merkins

#4 Bell squats

#5 wide arm / Carolina dry dock

#6 center of circle bear crawl 20 yards one way / 40 total / air chair and over head claps

After all pax completed their sorties we got us a ten count from Kotter (FNG) and circled up and had howitzer come to the COP with his world famous (Space Invaders) over head clamp side step left and then right, two full circles… Very enjoyable for sure!! And then Zima was called in and of coarse 20 kettle bell Burbees.. These guys no how to welcome a new GUY….

Lined up on curp and did sprint work, 5 rounds….

Jail break back to COT because YHC don’t wear a watch and time flies when you having fun

COT

Discussed comfort zone and how we as #HIMs get called from our comfort zones and have to challenge ourselves to be the leader and roll model for our families and friends when called on.

Announcements/Praises/Prayers

Christmas party and pay up!!!! Contact Funhouse and pay your TAB!!! Dec.19

Prayers for families, families, families!!!!!!

And it was my pleasure Qing at the armory really outside my Comfort zone!!

Apache!!!!! Out!!!!

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“Fast 5 – The World’s Fastest 5K” 2015

2015-10-19Leave a comment

QIC: Zima and Anchorman
When: 10/17/15
Pax: All Pax
Posted In: Uncategorized

One word. Bacon! That’s all it took to get 60 plus Pax and their friends and family (100+ combined) out to the Fast 5 – The World’s Fastest 5K this past weekend. In all honesty it was probably the CSAUP aspect that dovetailed nicely with an opportunity at 2nd F with brothers and family. This is the glue of F3 and is a large part of why people show up and make things like this event successful. But to truly understand how bacon became involved and really get to the origin of this event, we need to go back to “Flight Plan” a month prior to the Blue Ridge Relay.

After an extremely crowded Flight Plan, several Pax were expressing their enthusiasm for the upcoming BRR. As #mumblechatter happens, the conversation went down many rabbit trails. One of those trails were some grumblings that there needed to be a relay race for #Clydesdales. Something shorter, less hilly and more manageable. The suggestion of a 5 man relay team running a 5K brought all sorts of laughter. But YHC, Anchorman and a few others saw potential and began to plan.

Through this planning process, we enlisted an Eastern European designer for the logo. Somehow “baton” became “bacon” and the rest is history. Bacon will be a part of this event forever, because bacon rules! Fast forward to event day! Lots of talk about 1K tapering, twitter traffic and a mystery team from @F3Area51, race day was upon us. A quick check in of teams at FMHS track (Thanks Skinner) and then…

The Thang:
Short Warmup led by Anchorman consisted of SSH, Windmills, Mountain Climbers, some stretching and 5 burpees just because.

BOM led by Anchorman

With some last minute additions to complete Bolt’s team, the race began. Each team consisted of 5 men (at least 1 needed to be Clydesdale or Respect! Status). Each man runs as hard as he can for 2.5 laps (approximately 1 K) and hands off the baton (rhythm stick or pound of bacon) to next team member. Continue until the team has completed the 5K. Clandestine SoBs killed it with a winning time of 16:27, or 5:08 minute miles, and took home the sweet hardware donated by Italian Job. Strong showing by all Pax. Teams and Times below:

Team Name	Captain’s F3 Name	Clydesdale/Respect #2	Runner #3	Runner #4	Runner #5	Finishing Time	Mile/Min
Clandestine SoBs	Bratwurst	Snowflake	Fraiser	Honeybee	Tiger Rag	16:27	5:08
FreakyFastFellas	Longshanks	Flat Tire	MacGyver	Posh	Backdraft	16:41	5:12
Tribesmen	Ringer	Bounty Hunter	One-Niner	Opie	Sharknado	17:51	5:34
2nd Fiddle	Gears	Bing	Boeheim	Maximus	Chicken-Hawk	17:54	5:35
Rock Hillbillies	Cheeto	Popeye	Winchester	Walker	Italian Job	18:25	5:45
Alive Five	Apache	Catfish	Rip	Sergeant York	Geronimo	18:44	5:51
Freaky Fast	Cake Boss	Double D	Santini	Sump Pump	Red Banjo	18:55	5:54
Team Alsoran	Gekko	Tater	Royale	Willie	Fish Sticks	19:19	6:02
LSG-They’ve Gone To Plaid	Zima	Dark Helmut	Cornhole	BoJangles	Axl	19:36	6:07
The Dream Team!	Rooney	Crab Cakes	Pusher	Menthol	Funhouse	19:36	6:07
Bacon Chasers	Seacrest	Solid State	Stang	Dawg Pound	Atlas	20:10	6:18
Let Me Run	Bolt	CSPAN	Bolt 2.0	Hasselhoff	FishSticks 2.0

Finish with BOM led by Anchorman

We followed the 5K up with a half lap fun run for the 2.0s. Kind of a spur of the moment thing but we’ll incorporate it into next year’s event. Everyone depart for Beef ‘o Bradys for Fun and Fellowship!

NMM
YHC and Anchorman had a great time putting this event together, but the true success of it lies with the Pax. A lot of Pax came through in helping us pull this off. Additionally, thanks to all the Pax who showed up and brought their families. The 2nd F is truly the glue of this organization!

So, what seemed like a fairly simple run turned into something a little more challenging. A lot of #mumblechatter about “that was harder than I expected” and “my lungs are burning” could be heard. And that’s awesome! A little mystery and a little pain to a CSAUP is always good. As with all CSAUP’s, when they’re done, the Pax are overcome with an emotion that could be considered “the blues”, as they have nothing to train or look forward to. But not to worry, “The Yeti” is coming! And with it comes the cold…and the pain…stay tuned!

Aye!
Zima and Anchorman

Click HERE to view pictures from the event!

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The Hive 10/16/2015

2015-10-19Leave a comment

QIC: Backdraft
When: 10/16/15
Pax: Rebel, Seacrest, Ginsu, Howitzer, Jerry Maguire, Peabody, Longshanks, Dogpound, Stang
Posted In: The Hive

What a great morning for a kettle bell beat down, with an awesome CSAUP event the next day at the same AO the Q wanted to warm up everyone that was there for upcoming event. While headlights continued to turn into the parking lot a little mumble chatter began that we may reach double digits, which we did. Once all arrived and the the clock hit quarter after I gave a little disclaimer checked to see if there were any FNGs which there weren’t and we got the show on the road.

Mosey around the parking lots

circle up for a little warm up.

SSH- 25

Imperial Walkers-20

Flutter Kicks- 20

Low slow squats-10

Windmills-10

Merkins- 12

Morraccan night clubs- 15

Carolina dry docks- 10

Mosey back to the bells

Upright rows x 20, gobblet squats x 20, merkins with right hand on bell x 10, merkins with left hand on bell x 10

mosey

right arm KB swing x 15, Left arm KB swing x 15, LBCs holding KB x 20, right arm KB press x 15, Left arm KB press x 15, Right leg lunge with KB x10, Left leg lunge with KB x 10.

Mosey

Stop by wall for peoples chair and balls to wall

Q got a great idea while in balls to wall to take a couple of steps out with hands and try inverted peter parkers (they work and are awful) We did 7 in cadence.

mosey back to bells

right arm KB curls x 20, left arm KB curls x 20, right arm triceps extensions x 15, left arm triceps extensions x 15, two arm KB swings x 20.

Mosey to curb for some random cardio sprints

Run backwards to other curb, jog back, karaoke to the right and half way switch and do it to the left, high knees back,

Turkish get ups x 5 each side.

4 minutes of Mary

COT.

Had a great time Qing this workout.

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Deer Gate 2015

2015-10-19Leave a comment

QIC: Double D, Italian Job
When: 10/17/15
Pax: Catfish, Pepperoni, Bandit, Peach, Twister, Double D, Italian Job
Posted In: The Fort

This morning, 7 of the area’s finest woke up, got up, showed up, and manned up for a football themed Saturday morning beatdown. We even had a guest appearance (see below for details).

The Thang

Double D on the Q:

Warm up run around school parking lot

COP — SSH x20, Mtn climber x15, IW x15, Moroccan night clubs x15, Slow sumo squat x15, Merkins x15, Monkey Humpers x15

Run to back of school

People’s chair followed by 5 burpees OYO (rinse & repeat 2x)

Mosey to back parking lot and circle up

Plank series, Peter Parker x10, Parker Peter x10, plank series

Run to picnic tables on side of school

30 dips / 15 derkins
30 dips / 10 derkins
30 dips / 5 derkins
Box jumps x10 on wall

6 Minutes o Mary — Freddie Mercury x15, Rosalita x10, Flutter x10, Dollies x10, Freddie Mercury x15, Superman x2

Hand off to YHC:

Mosey to the Sullivan Middle football field to relive our football glory days.

Line up next to your QB. When he says go, go out for a pass, catch it, then race the other team to the other sideline and back. Winner calls the next exercise:

Winners chose 20 MNC, 20 LBC, 20 SSH, 10 Burpees OYO, and two more exercises I cannot remember.

After a brief 10 count – we played a little Blackjack.

20 Merkins, run to the other sideline for 1 LBC
19 Merkins, run to the other sideline for 2 LBCs
All the way down to 1 Merkin and 20 LBCs
231 of each

This is where it got strange. A young buck (literally) decided to be LIFO (last in first out). This deer ran in through the open gate, full on pranced around the track, got spooked by our presence, stutter stepped, then ran directly into the fence. He got up, shook it off and sprinted down the straightaway on the track, rounded turn three and cleared the fence.

Naked Moleskin

It seems opening week of deer season and a Cub Scout camping event dwindled our numbers this morning. No worries though, the Pax this morning worked hard and had fun. So next time you want to consider going up the tree stand, perhaps you’d be better suited to just come to the Patriot. Thanks to Double D for the Celebrity Q. You are always welcome across the river.

Announcements

Oct 24 (Saturday) @1600-1700 – Children’s Attention Home – Join other Pax, M’s and 2.0s in providing some of the CAH kids with fun and interactive exercises and games. An OCR is planned, if the weather is good. Contact Chicken Hawk for more details.

F3 Dads – Middle and High School Age 2.0’s

Oct 31 (Saturday) @0700-0800 – Gold Hill Middle School – Workout specifically for Middle and High School age kids and their fathers. Check out the pre-blast or contact White Lightning for more info.

Christmas Party – Pre-Blast and RSVP

Dec 19 (Saturday) @1800 – Dairy Barn – This year’s bash will be nothing short of epic. Read the pre-blast for details and to buy your tickets.

FallFest 5k for CAH

Nov 7 @0800 – Baxter Village – This local race is another great way we can show support for the Children’s Attention Home. Read more and sign-up here.

Support F3 Leap Efforts

As you think about how F3 has helped transform you from a #sadclown, consider how you can give it away to others through F3 “Leap”. The Fort will be supporting the start of F3 in Savannah and Augusta in November. Contact @CSPAN to SC/HC or for clowncar logistics.

11/14 – Augusta
11/21 – Savannah
11/28 – Savannah

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Bright Lights at the Dome

2015-10-18Leave a comment

QIC: Senator Tressel and Fish Sticks
When: 10/17/15
Pax: Smuggler, Tesh (Alcatraz FNG from Greenville), Hasselhoff, Bing, Bojangles, Howitzer
Posted In: Alcatraz

The bright lights of Runde greeted 8 strong for an Alcatraz beatdown at the hands of Senator Tressel and our newest VQ, Fish Sticks. Here is what we did:

The Thang:

Senator Tressel at the helm:

Easy jog out of the park and up Windward drive to the circle. Karaoke around once facing in, and karaoke around again facing out, jog back to Runde for COP:

All in cadence;

SSH x 50, Diamond x 10, Crunchy frog x 25, Squat x 25, Windmill x 20, Wide merkin x 20, Hillbilly x 25, LBC x 25, MC x 25/hold/left arm and leg high/hold/right arm and leg high/hold/6″/hold

Mosey to playground: Split into 2 groups. Group 1 does 10 pull ups, Group 2 does 20 dips, flap jack and rinse/repeat.

Mosey to concession stand wall, and sit against wall- arms up, clap overhead, arms out – 2 min hold. Take a few steps and shake ’em out. Walk back to wall and do BTW for 60 sec.

Hand off to Fish Sticks:

Short mosey to the first ball field and get back into 2 groups. Each group does the following:

1 person runs the path around the park while the others do the following:

100 bomb jacks, 200 lunges, 300 merkins, and 400 LBC’s. Each person takes a turn running until the group finishes all the exercises.

Line up by the fence that splits the ball field. Three rounds of sprints and exercises:

Round 1: Run at 50% effort to last light pole and run back. Repeat at a sprint pace. Jog to parking lot, grab a paver and do 20 curls and 10 overhead presses. Jog back to start

Round 2: Sprint all the way to the opposite fence. Repeat. Jog to small retaining wall and do 20 step ups on each leg and 20 dips. Jog back to start

Round 3: Sprint all the way to the opposite fence. Repeat. Jog to COT

Moleskin:

It was fitting that Tega Cay Parks and Rec turned on the lights this morning for Fish Sticks’ VQ. Our fried friend had an auspicious debut and he wasn’t afraid to push the Pax on his first outing at Q Not sure how he would do in water, but he was plenty fast on the ground during he sprints – leading the group on every sprint and looking plenty fresh at the finish (fresh fried fish at the finish – sounds like a Dr. Suess book I used to read my kids….)

It was another beautiful, cool morning at Runde and it was good to see our old friend Bojangles (who used to swear off F3 at temps below 50 degrees), and also welcome an Alcatraz FNG, Tesh, who is moved here from Greenville. Welcome and hope to see you again. As always, it’s a honor to lead such a fine group of men, and I am very grateful to be able to do it.

Announcements – Fast 5k (completed and hugely successful as of this writing), Mud Run on Oct 24, CAH run in Baxter on Nov 7, Christmas Party on Dec 19. Check Twitter and the website for updates.

Continued prayers and support for the people affected by the flood in Columbia.

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Margin

2015-10-17Leave a comment

QIC: Deacon
When: 10/17/15
Pax: Solid State, Freon, Rocky Top, Assassin, Chicken Hawk, Old Bay, FNG: Textile
Posted In: Millllkshake

We quickly warmed up to the brisk weather this morning. The fellowship was amazing as the Pax shared their personal stories and challenges. #ISI Our FNG heard about F3 during Dredd and OBT’s speech at the Rotary Club. He joined us and did an excellent job with the exercises.

The Thang:

Mosey to the bus loop for COP:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x)

Mosey to the parking lot:

COP: Scorpions (15x each side), Superman (10 second counts), Oblique Ups (15x each side), Pepper Grinders (15x)

Mosey to the breeze way.

One partner does LBCs while the other does pull-ups. Do a team total of 100 pull-ups.

Bench workout:

– Round 1: Derkins (20x), Box jumps (20x), Incline Merkins (20x)

– Round 2: Dips (20x), Steps ups (20x/leg), Dips (10x)

– Round 3: Extreme Derkins (20x), Deacon Mercuries (20x)

Mosey to the end parking lot for Ultimate Corn Hole. The winning team calls the exercise of choice for the other team to do.

Moleskin:

We are often busy because of the many priorities, distractions and everything else that demands our time. All of us have 24 hours in a day. Are you effectively using your time?

A way to answer this question is by monitoring your margin. In business, margin is a measure of the resources spent vs the return on the investment. When a business uses their resources beyond the level of a healthy return, their margin goes into the red.

In life, we must ensure that we don’t go into the red with our time. Keep your priorities distinct and separate. The quality time with your family should not get encroached by non-value added things. People often let technology invade their family time. They are heads down on their phones instead of making quality face-to-face conversations. As a result, they are not present in their daily interactions and this routine pushes them deeper into the red. This one of many examples of why we need to manage our margins.

Keep your priorities. Be present. Keep a healthy margin in your life

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Team Black Diamond + #GoRuck = @F3TheFort Run&Gun

2015-10-162017-06-16Leave a comment

QIC: CSPAN & Bolt/#OCR & Crab Cakes/#GoRuck
When: 10/14/15
Pax: Long Shanks, WWL, Bolt, Cerrano, Dark Helmet, Old Bay, Geronimo, Trucker, Cobra Kai, Crab Cake, Gobbler, 1-Niner, & CSPAN
Posted In: Run 'n Gun

Bolt arrived early to setup X-Course (see last week’s back blast)

Bolt goes and coaches youth soccer #HIM (lost game=#noPELE)

Addition to course this week was the spear throws (see Long Shanks on proper form #winner) and carrying of a sandbag every lap by each team

Disclaimer

Ruckers fell in and formed for war…

All others-

Quick mosey to course

Divide into Teams:

Shanks & WWL
1-Niner & Gobbler
Old Bay & Geronimo
Cerrano & Dark Helmet (assigned penalty of me #oldman)

High quality #mumblechatter throughout evening

We all stink at the spear toss except the PAX who has his own spear #ELITE

45 minutes seems way too long…

We need a Q for the 28th

Prayer & Praise + BOM

Beer & Gatorade in parking lot

Be a better man today than you were yesterday…

AYE!

CSPAN

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The Fort Slow Burn

2015-10-16Leave a comment

QIC: Hasselhoff
When: 10/16/15
Pax: Cake Boss, Car Bomb, High Life, Bass o Matic, Deacon, Change Order, Corruption, Vanilla Ice, Stewie, Solid State, Fahrvergnügen, (FNG), Couples, Beats, Assassin, Torpedo, Boeheim, Trucker, Hasselholf (Q)
Posted In: Slow Burn

18 PAX survived the Gloom playing UNO. Deacon will forever be known as Draw 4 after his epic card selection. Thanks to Tinker Toy for the idea. Welcome to FNG Fahrvergnügen.

COP – Warmup

30 X SSH
20 X IW
20 X MNC
20 X WM
20 X CDD

The PAX then played UNO. The official size UNO Deck was in the middle and each of the PAX took turns drawing a card. The color of the card picked the exercise and the number told us how many to do. The exercises were:

Red –> Merkins
Blue –> Carolina Dry Docks
Green –> Squats
Yellow –> Bomb Jacks
Draw 2 –> 5 Burpees
Draw 4 –> 10 Burpees (Deacon’s Favorite)
Wild Card –> 20 LBC
Reverse –> Repeat previous exercise and quantity
Skip –> moved to the next PAX

Only 108 cards in an UNO deck.

Jail break back COT.

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