Tag: Float Bridge

Deck of Cards – Habits

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WARM UP:
SIDE STRADDLE HOP = 15
IMPERIAL WALKER = 15
MOROCCAN NIGHT CLUB = 15
CHERRY PICKER = 15
LOW SLOW SQUAT = 15

DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD:
NUMBER OF REPS = NUMBER ON EACH CARD / 2 – 10 / JACK = 11 / QUEEN = 12 / KING = 13
4 ACES = 20 ABB REPS / PER PART
2 JOKERS = 3 BURPEES / HIDDEN SOMEWHERE IN THE DECK

1ST SET OF CARDS
SPADES = SQUATS
CLUBS = SPEED SKATERS
HEARTS = SIDE STRADDLE HOPS
DIAMONDS = MERKINS
ACE = 20 LBCS

2ND SET OF CARDS
SPADES = SIDE LUNGES
CLUBS = MONKEY HUMPERS
HEARTS = MOUNTAIN CLIMBERS
DIAMONDS = MIKE TYSON'S
ACE = 20 BIG BOY SIT-UPS

3RD SET OF CARDS
SPADES = TOY SOLDIERS
CLUBS = HILLBILLY WALKERS
HEARTS = BUTT KICKERS
DIAMONDS = CAROLINA DRY DOCKS
ACE = 20 FLUTTER KICKS

4TH SET OF CARDS
SPADES = LUNGES
CLUBS = CURB DIPS
HEARTS = HIGH KNEES
DIAMONDS = SHOULDER TAPS
ACE = 20 AMERICAN HAMMERS

SET UP IN 2 GROUPS
1 GROUP HOLDS A PLANK
2ND GROUP RUNS TO 100 AND BACK

F3 Discussion Topic: Good and bad Habits

1. The One Good Habit That Changed Everything for You
What single habit (routine, exercise, reading, etc.) has had the biggest positive impact on your life?

2. The Bad Habit You’re Most Proud of Breaking (or Still Fighting)
Share a habit you’ve overcome or are actively working to eliminate. What’s working or not working.

3. What is a lesson learned from breaking a bad habit.

4. What is a habit that will help you give back.
Building the habit of helping others vs. being too self-focused.

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Compounds and Snatch Test

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WARMUP: briefly
THE THANG:
KB Compound:

Start at baseline and perform 1 complex each arm of:
Swing, clean, press, snatch, OH lunge, front rack squat.

Carry bell up to next cone, run to opposite baseline and back to bell. Repeat complex 2x each arm.

Repeat up to last cone doing 5x each arm, then work back down to starting line.

Next, PAX completed the 100 snatch test in 5 mins.

Isometric work:
10 around the body
10 swings
10 curls
10 merkins on bell
Repeat x4
MARY: briefly
ANNOUNCEMENTS:
COT:

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Princess Bride

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WARMUP: did a few
THE THANG:
Ran down the bus lane to the road then back to first light pole.
Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer

Squats
NUR
LBC
Lunge walk
Calf raises
Side shuffle
Big Boys
Side shuffle
Side Lunges
High knees
Flutters
Toy soldiers
Repeat
MARY:
ANNOUNCEMENTS:
COT:

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Clock It

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We moseyed around the parking the got to work.

A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying in plank rotate to 2 and do 2 merkins, then 3 merkins and so on until you finish wth 6 merkins. Q = 11 and K = 12. Aces were bonus 100 reps of whatever was on the card. 2 were selected and we had 100 SSH and 100 Flutters

6 = American Swings
7 = Goblet Squats
8 = Overhead Press
9 = High Pulls
10= Skull Crushers
Q = Curls
K = Man Makers

MARY: No time
ANNOUNCEMENTS: were made
COT: prayers and praises

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Hills are alive with the sound of bear crawls

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Mosey

THE THANG:
Walking pushups with a twist into a dip 5 count

7s with hills

  • Big boys
  • Squats

Wall sit

Bear crawl hills 7 count

More moseying

2.12 miles gotten in

MARY:
Pickle Pointers

ANNOUNCEMENTS:
America 250 beatdown
Bethel

COT:
Family
Health
Patience

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Grinder, Beast, & Gauntlet

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WARMUP: No time to Warm up we, we had 30 minutes to get a good one in.
THE THANG: 3 AMRAPs – 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises.

CIRCUIT 1: “The Grinder”

  • 10 Squats
  • 10 Merkins
  • 10 Jump Squats
  • 10 Wide Arm Merkins
  • 10 Bonnie Blairs (5 each leg)

CIRCUIT 2: “The Beast”

  • 5 Burpees
  • 10 Mountain Climbers (each leg)
  • 10 Lunges (5 each leg)
  • 10 Diamond Merkins
  • 20 SSH

CIRCUIT 3: “The Gauntlet”

  • 10 Carolina Dry Docks
  • 20 Flutter Kicks (4-count = 1)
  • 10 Plank Jacks
  • 10 Shoulder Taps (R+L=1)
  • Bear Crawl ~10 yards
  • Crawl Bear ~10 yards

MARY: She didn’t show up.

We had a discussion about Surrendering Control. Here are a few of the questions I asked and some we didn’t get to.

When was the last time God asked you to do something that made you uncomfortable or felt beyond your abilities?

What is God calling you to do right now that you're resisting because you don't feel qualified?

Where are you currently leaning on your own understanding instead of trusting God?

What would change if we responded to God with "Here I am, send me" more often?

What area of your life is hardest to surrender: work, marriage, finances, health, reputation, or something else?

Final Takeaway: God doesn't call the equipped; He equips the obedient.

ANNOUNCEMENTS were made
COT: We ended with prayer.

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I am glad I had a lighter kettlebell

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WARMUP:

  • MC
  • windmill
  • side straddle hop
  • imperial walker
  • cherry picker

THE THANG:
• 15 Overhead Press
o Bear crawl – 10 yds
o 15 Merkins
o Crawl Bear – 10 yds
o 15 Merkins
• 15 Curls
o Lunge walk – 10 yds
o 15 situps with kettlebell
o Lunge walk – 10 yds
o 15 situps with kettlebell
• 15 Goblet Squats
o Bear crawl – 10 yds
o 15 Situp with Press
o Crawl Bear– 10 yds
o 15 Situp with Press
• 15 Bent Over Rows – both sides
o Lunge walk – 10 yds
o 15 Kettlebell swings
o Lunge walk – 10 yds
o 15 Kettlebell swings
• 15 Hallo
o Bear crawl – 10 yds
o 15 situps with kettlebell
o Crawl bear – 10 yds
o 15 situps with kettlebell
• 15 Wood chop both sides
o Lunge walk – 10 yds
o 15 Seated overhead press
o Lunge walk – 10 yds
o 15 Seated overhead press
• 15 Tricep Extensions
o Overhead carry – 10 yards
o 15 side lunges left side
o Overhead carry – 10 yards
o 15 side lunges right side
 
• 15 tactical transfers
o Farmers carry right hand – 10 yards
o 15 Deadlift
o Farmers carry left hand – 10 yards
o 15 deadlift
MARY:
ANNOUNCEMENTS:
COT:

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