Today we brought back the F3 playing cards with a couple new games to play.
F3 Workout Deck – Waterproof Beatdown Box Card Deck
We started the beat down with a warmup:
Mosey around the block
15x Jumping Jacks
7x Windmills
7x Cherry Pickers
7x Merkins
7x Mountain Climbers
7x Squats
7x In Tempo Tempo Squats
Then we mosey-ed to the city seal and set up the cards in the middle.
We did 2 rounds where each card had a specific exercise. We pulled 10 cards per round. After each card, we did a quick mosey to the canon and back, for a quick 100 meter run.
Hearts
10
Spades
15
Diamonds
20
Clubs
25
2
Merkins
3
Squat Pulsesx2
4
Mtn Climbers x2
5
Squats
6
Flutter Kicks x2
7
Bobby Hurleys
8
Smurf Jacks x2
9
Box Cutters
10
Plank Toe Touches x2
J
Diamond Merkins
Q
Bonny Blairs
K
Burpees
A
Diamond Merkins
Joker
60 sec plank
After each round, we did a mosey around the block.
Then after that round we did 2 rounds of 44s. Where each suit had a different exercise.
The # on the card was the reps.
Hearts
Arms
Tricep Merkins
Spades
Legs
Lunges
Diamonds
Cardio
Catcher Burpees
Clubs
Abs
Triple Bear
After each round, we did a mosey around the block.
We ended the workout with an Ab Ring of Fire.
Each PAX lead a workout as we went around the Ring of Fire. We did this for two rounds.
We ended with the usual close out, sending us off with a prayer.
Looking forward to next time!
