When in doubt break out the F3 deck

Preamble:

Being out all last week didn’t plan for Thursday’s Q.  Knew i could always count on my F3 Workout Deck. As 5:30 rolled around 8 PAX were ready to go.

Warm-O-Rama:

We started with a quick mosey around the top loop of the park to the upper parking lot. With the time change it’s too dark to see anything without going up there. No other warm up needed as the cards have it all.

The Thang:

YHC showed with official F3 cards this am.  Started with some basic rules

Number cards were the number + 10

Face cards were 25

Aces 100

See below for the exercises.  These were shuffled by a mad man with one of each type of excercize in every draw.

Ace Hearts SSH Side-Straddle Hops
2 Hearts Sprint 200 Meters
3 Hearts Sprint 300 Meters
4 Hearts Sprint 400 Meters
5 Hearts Karaoke
6 Hearts Backward Run
7 Hearts Bear Crawl
8 Hearts Squat Thrust
9 Hearts Butt Kick R
Jack Hearts Plank Jack
Queen Hearts Burpee
King Hearts Mountain Climber

Ace Clubs Flutter Kick
2 Clubs WWII Situp
3 Clubs High, Slow Flutter Kick
4 Clubs Heels to Heaven
5 Clubs Oblique Crunch
6 Clubs Low Plank
7 Clubs Lil Baby Crunch
8 Clubs Luge
9 Clubs High Plank T
10 Clubs Rosalita
Jack Clubs Shoulder Tap
Queen Clubs Freddie Mercury
King Clubs American Hammer

Ace Diamonds Arm Circles
2 Diamonds Hand Clap Merkin
3 Diamonds Chuck Norris Merkin
4 Diamond Carolina Dry Dock
5 Diamond Hand-Release Merkin
7 Diamond Derkins
8 Diamond Merkin
9 Diamond Ranger Merkin
10 Diamond Incline Merkin
Jack Diamond Dips
Queen Diamond Diamond Merkin
King Diamond Merkin

Ace Spade Calf Raise
2 Spade Bulgarian Split Squat
3 Spade Wojo Squat
4 Spade Alternating Side Squat
5 Spade Standing Lunge
6 Spade Jumping Lunge
7 Spade Monkey Humper
8 Spade Backward Lunge
9 Spade Low, Slow Squat
10 Spade Lunge Walk
Queen Spade Monkey Humper
King Spade Squat

COT:

Prayers

• Blue’s Dad
• Tweaker’s Dad
• Venus and Secret job search.