April 19, 2018

Weighted Roulette Deck of Cards

Lair, Uncategorized, Weekday

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

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