THE SCENE: Low 30’s but dry so good to go.
F3 WELCOME & DISCLAIMER – Administered + COVID
WARM-O-RAMA:
Moroccan Night Club x 15 IC (for Erector!)
Forward Lunges x 5 ea, Reverse Lunges x 5 ea OYO
Tempo Squats x 10 IC
Tempo Merkins x 10 IC
Tennessee Rocking Chair x 10 IC
THA-THANG:
This is Part 2. Part 1 here: Soldiering Through the Project Deck of Pain
The following Spades were not done last time but we did them this time:
Location | Suit | Card | Description | Card Amt | Modified Amt |
Shovel Flag | Spades | 2 | 1 lap entire shovel flag parking lot | 1 | 1 |
Shovel Flag | Spades | 3 | Dips on the curb | 15 | 5 |
Shovel Flag | Spades | 4 | Bear crawl in parking lot | Q’s distance | Q’s distance |
Shovel Flag | Spades | 6 | Tempo squats | 10 | 10 |
Shovel Flag | Spades | 8 | Jumping Spider | 10 | 5 |
Shovel Flag | Spades | 9 | Heels to Heaven IC | 20 | 10 |
Shovel Flag | Spades | J | Stationary Lunges | 10 ea leg | 5 each leg |
Shovel Flag | Spades | Q | Al Gore | 30 sec hold x 2 | 30 sec hold x 1 |
Shovel Flag | Spades | A | Single Leg Calf Raise | 15 ea leg | 7 ea leg |
From there we did the following “randomly” pulled exercises (these aren’t in order but my cards got off so I’ve just put them in a filtered list from all exercises below):
Location | Suit | Card | Description | Card Amt |
Shovel Flag | Spades | 5 | Moroccan night club (if Erector is present he must lead it IC and must be 15 reps) | 15 |
Shovel Flag | Spades | Q | Al Gore | 30 sec hold x 2 |
Amphitheatre | Diamonds | 6 | Box Jumps on low theatre wall | 15 |
Amphitheatre | Diamonds | 7 | Flying Squirrel | 10 |
Amphitheatre | Diamonds | J | Iron Mike / Bonnie Blair (ea leg) | 7 |
Amphitheatre | Diamonds | Q | Reach for the Sky / Let it Hang | 30 sec each |
Amphitheatre | Diamonds | K | Pickle Pointer IC | 20 |
Friendship Bell | Hearts | 4 | Reverse Crab around bell | 1 |
Friendship Bell | Hearts | 9 | Leg Lifts | 20 |
Friendship Bell | Hearts | A | Alternating Leg single leg calf raises (single count) | 40 |
MARY:
Mary-go-round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, going around the circle each PAX calls out a 4-count IC exercise . After going around, the Q or one PAX doing one of the exercises as it rotates does 10 IC reps of the exercise on the Q’s lead. PAX does the exercise the PAX to his right did. After a 3-5 sec confirmation, the Q calls out the the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead. (I made this up a few weeks ago and submitted it but it’s not on the Exicon yet)
Exercises in today’s Mary-Go-Round included the Pickle Pointer, Basilisk, LBC, Stargazer (everyone was a fan of 15 seconds of rest in!), Leg Lifts (or Heels to Heaven… the Q might have gotten these confused today!), BBS, & more!
COUNT-OFF & NAME-O-RAMA – PAX in Spades today!
CIRCLE OF TRUST/BOM:
Because of life circumstances and COVID, I haven’t attended church in person since March 2020. Lord willing, that will change on Easter Sunday, April 4, 2021. There are many factors that have gone into me staying away to care for those around me, but I want to write this to encourage those who are like me with what God has taught me and worked in me while absent.
he breaks out against all sound judgment.
Glad to have Baby Boomer visit us!
ANNOUNCEMENTS:
Shamrock F3 Shirt Deadline is 3/13/2021