01/19/2023 - Black Panther - Bootcamp / F3 Deck of Cards
AO: Black Panther
When: 01/19/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
Full body workout using the Official F3 Deck of Cards. – 52 exercises.
Each card suit,Legs,
Cardio,
Core, and
Upper body, 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 from the deck.
Warm-O-Rama
12 Good Mornings
12 Tappy Taps
12 Abe Vigoda
12 Imperial Walker
Motivator from 7
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:
Clubs (Station 1) Core Exercises performed in Cadence or for time.
Diamonds (Station 2) Upper Body Exercises
Hearts (Station 3) Cardio Exercises
Spades (Station 4) Legs
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. Another Pax will draw a card and repeat the process. Continue to rinse and repeat until 6:00am. Whenever a Club card is drawn Q will lead the exercise in cadence or monitor time for plank exercises.
Results of our workout:
Club Exercises: 25 American Hammers (4-ct), 11 LBCs (4-ct), Low Plank (60 second hold), Shoulder Taps (4-ct)
Diamond Exercises: 14 Carolina Dry Docks, 12 Hand Clap Merkins, 25 Merkins, 18 Merkins
Heart Exercises: 100 Side Straddle Hops, 25 Burpees, 20 Butt Kicks (both legs), 100 meter Carioca, 100 Bernie Sanders, 18 Squat Thrusters, 200 meter Sprint.
Spade Exercises: 13 Wojo Squats, 19 Low Slow Squats
Circle of Trust
It was about overcoming Obstacles. I was dealing with a cold that was keeping me from posting for the last three days. I did everything I could to shorten the duration of the cold, but still felt too weak to workout. On the fourth day I was scheduled to Q and wasn’t sure how I was going to make it out. I had to stop listening to all my negative thoughts and instead I determined that I’m going to set aside the doubts and get out and do my best. With that, I was able to lead the above workout. My thoughts are that we have to get through Obstacles by not looking at our problems as giants. Sometimes we just need a push through, otherwise you will not find yourself in a desirable circumstance. Don’t let your fears get the best of you; step out in faith.
Naked Man Moleskin
Very happy to be with my F3 brothers after fighting a cold and not being able to post earlier in the week. I heard lots of good comments about using the F3 Deck of Cards. We all had a great workout together.