Location: Gridlock
Date: 03/25/2019
Time: 05:30a – 06:15a
Weather: 51 Degrees and Drizzly
Q: Lincoln Log
PAX: 2 – Lincoln Log & Red Flanders
introduction
YHC had all kinds of fun activities planned for this morning, with the main goal of keeping everyone dry. The shelter was set up with coupons and the music was playing, but due to a series of unfortunate circumsacks and smartsacks there was a shortage of PAX today. It was just YHC and Red Flanders this warm and gloomy morning, and 2 didn’t fit the WO. So, I went to the car and grabbed the F3 Nation Workout Deck. Once I got back, I was so excited about the deck of pain that I completely forgot about any kinda of warmup I had planned and just started turning cards!
Warm-o-rama
Umm…
Tha Thang
F3 Nation Workout Deck
Rules were as follows:
- Pull a Card for the Exercise
- Reps = Number on Card + 10, Royals 25, Aces 100
- Plank Jack – 25
- BBS – 18
- Derkin – 17
- Butt Kick – 20
- American Hammer – 25
- Suicides – 8 Down-and-back (400m Sprint)
- Suicides – 4 Down-and-back (200m Sprint)
- Hand-Release Merkin – 15
- Hand Clap Merkin – 12
- High, Slow Flutter Kick – 13 IC
- LBC – 17
- Suicides – 6 Down-and-back (300m Sprint)
- High Knee – 19
- Freddie Mercury – 25
- Low, Slow Squat – 19
- Diamond Merkin – 25
- Dip – 25
- Squat Thrust – 18
- Air Squat – 13
- Merkin – 25
- SSH – 25
- Merkin – 18
- Lunge Walk – 1 Down-and-back
- High Plank – 90 sec
- Dolly – 20 IC
- Heels to Heaven – 14
- Incline Merkin – 20
- Low Plank – 60 sec
- Alternating Side Squat – 14
- Merkin – 19
- Flutter Kick – 25 IC
- Shoulder Tap – 25
- Karaoke – 3 Down-and-back
- WWII Situp – 12
- Backward Run – 3 Down-and-back
- Dive-Bomber Merkin – 14
- Merkin – 13
- Arm Circles – 100
Confession time… I had no idea what some of these exercises were, so I chose to pick something that sounded similar and still matched the type of exercise. No time to stop to check online, had to keep the sweat rolling.