03/02/2023 - Black Panther - BootCamp – F3 Deck of Cards
AO: Black Panther
When: 03/02/2023
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
Full body workout using the Official F3 Deck of Cards. Each card suit: Diamonds (Upper body), Hearts (Cardio), Spades (Legs), and Clubs (core), will be performed at a designated corner in the parking lot, so we will be moving throughout the workout. Exercise cards will be picked randomly one at a time from the deck.
Warm-O-Rama
12 Good Mornings IC
12 Tappy Taps IC
12 Abe Vigoda IC
12 Imperial Walker IC
Motivator from 7 IC
The Thang
Perform as many exercises by randomly drawing a card from the F3 Deck of Cards. Perform the exercise at one of the four corner-stations of the parking lot, depending on the suit:
Diamonds (Station 1) Upper Body Exercises
Hearts (Station 2) Cardio Exercises
Spades (Station 3) Legs
Clubs (Station 4) Core Exercises. (Note: Whenever a Club card is drawn the Q will lead the exercise in cadence or keep time for plank exercises.)
A pax will draw a card from the deck. He will read out loud the name of the card, the exercise, and the number of reps. Pax will mosey to the appropriate station and perform the exercise OYO. Pax will hold the six until everyone is finished. Each Pax takes a turn drawing a card and repeating the process. Continue to rinse and repeat until 6:00am.
Here’s what exercise cards were drawn and performed during the workout:
Diamond Cards: 25 Diamond Merkins, 14 Carolina Dry Dock, 13 Chuck Norris Merkin
Heart Cards: 25 Mountain Climbers (2-ct.), 100 meter Karaoke, 50 meter Bear Crawl, 400 meter sprint, 200 meter sprint.
Spade Cards: 50 meter Lunge Walk, 17 Monkey Humper, 18 Backward Lunge (1 leg = 1 rep.), 19 Low, Slow Squat, 15 Standing Lunge (1 leg = 1 rep.), 100 Calf Raise.
Club Cards: 25 American Hammers (4-ct), 25 Shoulder Taps (4-ct), 18 Luge (4-ct), 15 Oblique Crunch each side (4-ct). 13 High, Slow Flutter Kick (4-ct)
Circle of Trust
I had trouble developing a workout for this event. I ended up going with the F3 Deck of Cards. They are great when you can’t come up with an “inspiring” workout. No two workouts are ever alike. So, my message is to make up your own exercise deck of cards or purchase the F3 Deck of Cards for the times you find it difficult to create a workout or if you are called upon to Q at a moment’s notice.
Naked Man Moleskin
We performed 19 exercises and ran 1.75 mile during the workout. My goal was at 20 exercises and 2 miles running.