• When: 2018-03-20
  • QIC: Ken Doll
  • The PAX: Dunphy, Elmers, Brick, Taurasi, Frodo, Elmers, Bing, Ken Doll

The one with cards, tunes, and proper form

A combination of Q writer’s block and YHC thinking it was going to be a monsoon this AM resulted in a simple but effective oldie…the deck of cards. What we lacked in creativity and number of reps, we made up for in slow, intentional, and proper form. Uncle Ron would’ve been proud had he been there.

#Tclaps to Elmers for the solo Stridelite. FYI, YHC learned yesterday that a pre-bootcamp run is called Foreplay, per the lexicon.

Also, Bing has put together quite an impressive 4-week curriculum for The Rock. The 4th and final lesson is next Tuesday. YHC encourages everyone to be there.

Conditions: 61 degrees, no rain

The Thang:


Mosey to grab blocks; bring them back to the shed

SSH x 10 IC
TTT x 10 IC
IW x 10 IC

Decks of Cards

Spades = Leg Exercise (form squats, frozen squats, step ups)
Diamonds = Upper Body (slow merkins, curls w/ blocks, shoulder presses w/ blocks)
Clubs = Core Exercise (frozen freddies, frozen flutters, frozen hammers)
Hearts = Cardio (laps around the parking lot)

Reps corresponds with number on the card. Face cards = 11 reps. Ace = 12 reps. Joker = 15 reps. For cardio, odd number = 1 lap, even number = 2 laps.

Shuffled music was playing all morning. If Thunderstruck or Roxanne played, SSH then burpee for each Thunder or Roxeanne. Good news, Roxanne didn’t play. Good news, Thunderstruck did.


Prayer Requests:

3/23 – Palmetto 200
4/7 – Doubledown at Shawshank: Bootcamp at 6am; UF at 7am
4/21 – Homeless Vets Bootcamp after Shawshank
5/5 – F3 Lex 3rdF 5K. Preblast: https://www.f3midlands.com/other/preblast-for-f3-lexington-3rdf-5k-2
5/19 – Ultimate Challenge Mud Run