Weighted Roulette Deck of Cards
THE SCENE: The Lair: 45F , Cool with the sounds of Coyotes in the Air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop x 20 IC
Merkin x 20 IC
Arm Circles 20 Forward
Arm Circles 20 Backwards
Windmill 20 IC
THA-THANG:
Mosey to the Street turf field
4 weighted items in a circle: 60lb sandbag, 2 40lb sandbags, 32 lb rucksack: after each card is pulled we rotate to the left for the next card.
Spade: Weighted Squats
Diamonds: Weighted Bodybuilders
Hearts: Weighted Swings
Club: Smurf Jacks
1 Joker: 100 air squats
1 Joker: 50 pushups
Order of Cards:
11 Squats
9 Bodybuilders
9 Swings
10 Bodybuilders
5 Bodybuilders
100 Air Squats
7 Swings
10 Smurf Jacks
4 Bodybuilders
10 Bodybuilders
7 Bodybuilders
10 Squats
50 pushups
10 Squats
3 Swings
10 Squats
5 Swings
10 Smurf Jacks
10 Swings
3 Bodybuilders
2 Bodybuilders
11 Smurf Jacks
9 Squats
8 Squats
4 Swings
6 Smurf Jacks
10 Squats
3 Squats
6 Swings
MARY:
Flutter Kick x 15 IC
Hello Dolly x 15 IC
Captain Thor x 5 IC
COUNT-OFF & NAME-O-RAMA
Bombay, Skids, Pops, C-lo.
CIRCLE OF TRUST/BOM:
Prov. 14:29
Whoever is patient has great understanding, but one who is quick-tempered displays folly.
I am guilty many times with those that I love the most and are the closest to, to be quick tempered with. It is one of the things that I am currently working on and try to notice it whenever dealing with my kids and wife.
ANNOUNCEMENTS:
None