Deck of Cards with hill interval! It was fun
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I arrived in excellent spirits completely unaware that Snake Pit is a kettlebell workout. As I was without a kettlebell or an appropriate weinkie, I had to improvise quickly. I borrowed a kettlebell and possessing both a deck of cards and a Bluetooth speaker, for my planned bootcamp Q, lead the PAX to the bottom of the hill.
On the walk, I could only think of four exercises. PERFECT! There are only 4 suits in a deck of cards. Unfortunately, all I could think of was: manmakers (spades), swings (clubs), big boy situps (hearts), and squats (diamonds). Sometimes when the pressure of the moment is upon you, your mind gravitates to a core workout that is less that effective (big boy situps) and an exercise like manmakers which is best done in more limited rep counts than a deck of cards provides. Swings and Squats are more appropriate for a deck of cards, so 50% ain’t bad, right?
It’s important to remind that PAX that occasionally at an F3 workout, you get what you paid for. I think that’s core principle number one.
To make up for my chosen exercises, I called a run to the top of the hill (intersection with FM Parkway) after each 5 cards. Surely this would give the PAX plenty of time to come up with disgruntled yet witty mumblechatter. They did not disappoint. I even chose to leave my phone in the car so I could skip the initial run and retrieve it. Now for the remainder of the workout, we at least had tunes coming from the Bluetooth speaker.
As luck would have it, I have never shuffled a deck of cards before and we had 42 manmakers in the first string of 5 cards. While the PAX showed great resilience in the face of such a steep rep count, I realized that I will read the Site Qs invite a little more carefully next time. Also, I feel my desired name change to Batman could now be in jeopardy.
My final error in judgement this morning was accepting Band Camp’s offer to write this backblast for me.
—
Cheddah
WARMUP:
Ruck to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Swift Rucking
1st Stop:
20 Merkins
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
Swift Rucking
2nd Stop:
20 Squats
20 CDD
25 Calf raises
MARY: No time left
ANNOUNCEMENTS: Read the newsletter
WARMUP: Various Usuals
THE THANG: 12 Cones of different exercises and counts. Repeats with different transportation modes. Lots of complaints that felt the SlowBurn
MARY: Stretching
ANNOUNCEMENTS: Nov 11 Charity Shoot, Nov 18 Bourbon tasting
COT: Praises for each other
WARMUP: dynamic and static movements
THE THANG: start with 50 of each for first set. Merkins, squats, lbc’s, cdd’s, alternating lunges, flutters. 10 burpees, Followed by lap around parking lot, hold plank for the 6. Repeat but drop reps to 40. We got in 3 rounds. Solid work by all. Proper form was highly encouraged.
MARY:
ANNOUNCEMENTS: read news letter
COT:talked with 2 passerby’s about what we are about. Give it away…
WARMUP: SSH, windmills, IW, Cherry pickers, mountain climbers, merkins
THE THANG: Dirty McDeuce
Round 1 – 12 Merkins, 12 Squats, 12 Big Boy Sit-ups
Round 2 – 12 Wide Merkins, 12 sumo squats, 12 X and O’s.
Round 3 – 12 Diamond merkins, 12 monkey humpers, 12 WWII sit-ups.
Round 4 – 12 Dry Docks, 12 calf raises, 12 Flutter kicks.
Little mosey around the HT then some Dora
100 Merkins
200 Squats
300 Flutters (aka the Walker Special)
Dips and merkins with burpees.
Burpees circle – basically jogging in place and doing up downs all the way around the circle.
MARY: LBC’s, Freddy Mercuries, hello dolly,
ANNOUNCEMENTS: Bourbon tasting coming up in November to raise money for Pushers off shore account
COT: prayers for schools, those doing the Bourbon Chase this weekend, and Walker getting some blood work done today.
The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile.
§Burpees – 100
§ Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
§ Ski Abs – 100
§ Merkins – 100
§ Deep Squats – 100
§ LBCs – 200 (beaker – 200)
Carolina dry docks – 100 (Cheddar, Shady, Funhouse, NASA – 100)
§ American Hammers –100 (yard sale – 100)
§Mac Tar Jai– 100 (Double D – 12, Bonsai – 35, Happy Hour – 40, Imagineer and Cohiba – 100)
§ Jump Squats – 100 – (Fish Sticks – 80)
§ Mountain Climbers – 100
§ Shoulder Raises – 200
§ Mary Catherines – 100
§ Hello Dolly – 200
§ Wide Arm Merkins – 100
§ Squat Jacks – 100
§ Nippler– 100
§ Burpees – 100
Shout out to the originator, Jekyll. He started this many years ago. Each week during the month of June, he would q this workout at Laces. Pax would show each week trying to get better each week. So it was fitting to do as a 10 year celebration
WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:
8 Pain Stations w parking lot lap in between.
Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo
Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl
Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15 chest press
Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension
Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise
Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press
Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo
Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl
MARY: Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!
WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics
Iron Pax week 0
Buy in:
5 rounds of
20 thrusters
20 merkins
Cool down:
3 rounds of
100 ft mosey
100 ft 3 burpees, 5 lunges
Buy out:
5 rounds of
20 thrusters
20 merkins
Cool down:
400 m ruck
COT:
Met with the runners and stockade crew