07/30/2022 - Black Panther - Boot Camp- Using F3 Deck of Cards
AO: Black Panther
When: 07/30/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
Using the F3 EXERCISE CARDS (a.k.a Deck of Death) and the stations at the FOUR CORNERS of the parking lot, we’ll keep on moving based on what exercise cards we randomly select.
= Core Exercises (Station #1)
= Upper Body Exercises (Station #2)
= Cardio Exercises (Station #3)
= Legs Exercises (Station #4)
Warm-O-Rama
12- Good Mornings
12- Tappy Taps
12- Abe Vigoda
12- Imperial Walkers
Motivators from 7
The Thang
We are going to stay together as a group and perform as many exercises as we can until 6 am.
There are four stations (see cones) at each corner of the parking lot, and at each station there are playing cards from a F3 Deck of Cards.
Someone will draw a card and it’ll have the name of an exercise printed on it. If it’s a club card we will move to station #1 and do the exercise there. If it’s a diamond, we will move to station #2. If it’s a heart, we move to station #3. And, if it is a spade card, we will move to station #4.
The number of reps will be determined as follows: if it’s a number card we’ll add ten to that number, if it’s a royal card we’ll do 25 reps, and if it’s an Ace we’ll do 100 reps.
Some exercises will require coupons or using the picnic tables or performing the exercise for a certain distance. I’ll give you more instructions when we draw those cards.
When you are done performing an exercise, hold a plank or squat position until everyone else has completed the exercise.
When we move from one station to another we’ll usually mosey unless I tell you otherwise.
Circle of Trust
I just want to mention one tangible way of how F3 has helped me. Last November I had an annual physical and the only problem I had to address was my Cholesterol. In the past, my total Cholesterol has been around 200, which was in the normal range. But over the last two years it had climbed to 252. My LDL (or bad) cholesterol likewise has been getting too high. It was for that and other reasons that my doctor, who is an F3 Pax, prescribed F3 to me. When he asked if I heard of it I said no and was totally surprised when he mentioned that the workouts take place here, only a few minutes away from where I live, In fact, I would come here a couple times a week to do some of my own workouts. Anyway, I joined F3 a few weeks later in December of last year. And besides wanting to get my weight down by about 15 pounds, I didn’t have any plan to lower my Cholesterol. All I have been doing over the last eight months is post 4 times a week and sometimes 5. Well, last week I decided to get my Cholesterol checked just to see which direction it was headed for, and I was concerned that it was not going to change much, or worse, go up. But to my amazement my total Cholesterol dropped from 252 to 204, which is about 50 points. And, my LDL Cholesterol also dropped from 158 to 118, a change of 40 points. This totally amazed me because joining F3 was the only notable lifestyle change I made.
So, that’s my testimony to you guys that these workouts help more physically than you might realize. Of course, F3 is much more than a way of staying healthy. It’s a good way to accelerate in other areas of our lives as well, such as leadership. Before F3, I wasn’t comfortable in front of groups of people. That has changed some, but I would like it to become more evident at some point in the future. So, I’m going to continue to fight through some of the uncomfortableness as I Q and I also would like to start a live Q source somewhere in our region. So, that’s all I have to say and I appreciate you guys for letting me share that with you.
Naked Man Moleskin
I think everyone likes using the F3 Deck of Cards. It pushes us and there is always an element of surprise each time we draw a new card. I plan to use the cards each month, because no workout will ever feel like the same old thang. If there is a low group number we may play 5 card draw, where the Pax with the winning hand can remove an exercise card he doesn’t like and we’ll do the four exercises that are left in his hand. We’ll rinse and repeat.