House of Cards

October 23, 2019

WHEN: 10/23/2019
QIC: Misery
PAX: Nails, Scurvy, Coxswain, 2Ply, Botched, Assisi, Riggs, Sweatervest, OPEC, Cake, Elf, Peppermint Pattie, Exhbit A, Maestro, Field Day, Kia, Pancake, Porterhouse, Cheesesplint,

9 showed up for EC 5K run. 22 for the ME! YHC had an F3 deck of cards that had never been used. This was about to change

Warm-Up

SSH x 25
Little Baby Arm Circles x 11
Willie Mays Hays x10
Imperial Walker x 20
Mountain Climber x 20

The Thang

Count off in groups of 4. There are four “bases”, or corners. Each base has a deck of cards. F3 cards have four suits, each dedicated to a type of exercise: upper body, core, legs and cardio
-1st base – Upper Body
-2nd base – Core
-3rd base – Legs
-4th base – Cardio

Group 1 runs to first base and selects a card while groups 2-4 alternate steel, between curls and overhead press. The PAX who draws the card leads that workout and then group 1 runs to 2nd base while Group 2 goes to first base and draws a card and does the exercise. Each group proceeds through the bases. When a group finishes home base (the 4th and final exercise), they go back to the steel alternating between curls and overhead presses until everyone is done.

We did this 3 times and increased the reps each time.
– 1st base 7 reps, then 10, then 14
– 2nd base 14 reps, then 20, then 28
– 3rd base 21 reps, then 30, then 36
– Home base (or 4th) 28 reps, then 40, then 48

We rotated the steel portion of the workout to include bench press and rows.

Mary

Russian Hammers x 20
Freddy Mercurys x25
Flutter Kicks x 230
Merkin Ring of fire – each PAX did 5, everyone planked until all PAX completed their 5 merkins

Announcements

Bull is this Saturday – sign up!
Draper’s hosting an outing in November
Misery took us out