- QIC: SkateOrDie
- When: 10/24/2018
- Pax: Cable Guy, Change Order, Fish Sticks, Hasselhoff, Long Shanks, Skate or Die, Smuggler, YAT YAS
- Posted In: Pantheon, Uncategorized
I always appreciate the opportunity to lead a workout. I’ve also enjoyed #Pantheon each time I’ve been there. Its a solid AO, with a lot of opportunity/locations to dish out the pain!
I decided with this workout, that I wanted to go simple. Every time someone brings a deck of cards, I always think it will be easy and inevitably end up completely gassed.
5:15 Disclaimer and off we went…
Warm-up:
Mosey around the parking lot with some dynamic stretching. Circle up and run through several warm-up exercises. The usual suspects were there: SSH, Imperial Walkers, SSH, Hill Billy Walkers, SSGH, Merkins, Planks, etc. You get the drill.
The Thang:
So cards it was – although with a slight twist. Rather than each suit representing an exercise, the suit and the number/face card provided a matrix that was used to dish out more varied pain…
Each PAX took turns selecting a card from the deck and looking up the exercise on my phone (a bit hard to read).
Key:
[H] Hearts [D] Diamonds [C] Clubs [S] Spades AND # on card = number of reps; J, Q, K = 15 reps
2-5: [any suit]: burpees (56 in total)
6: [H] Merkins; [D] Diamond Merkins; [C] Wide Arm Merkins; [S] Hand Release Merkins
7: [H] Low Slow Squats; [D] Ground Touch Squats; [C] Sumo Squats; [S] Squats
8: [H] Alternating Lunges; [D] Alternating Reverse Lunges; [C] Alternating Jump Lunges; [S] Speed Skater (Apollo Ono)
9: [H] Calf Raise (both legs); [D] Tuck Jumps; [C] Single Leg Calf Raise (L); [S] Single Leg Calf Raise (R)
10: [H] Table Dips; [D] Shoulder Taps; [C] Crab Cakes; [S] PAX choice
J: [H] BCs; [D] Flutter Kicks; [C] Dying Cockroach; [S] V-ups
Q: [H] Heels to Heaven; [D] X’s and O’s; [C] Big Boy Sit-ups; [S] Protractor
K: [H] Scissor Kicks; [D] Weezie Jefferson; [C] Rosalita; [S] Plank Waterfall (each PAX 15 count)
A: [any suit] 2 line Suicides
This took us right up to time for COT. Count-o-rama, Name-o-rama, Announcement, Prayers/Praises, BOM.
As always thanks for the opportunity and the push!