EC Run for Hot Spot, FNG White Claw, Rafiki, Just The Tip, Noonan, and Silverback (Side note:  Hot Spot, Noonan, and White Claw continued the run instead of Kettle bells…. they were scared)

When Candy Cane shoulder tapped me to Q at #TheGoodFight several weeks ago, I couldn’t just do one.  So, after Hot Spot and I co-Qed a few weeks ago, I got on the schedule for a solo.  One of my absolute favorite workouts at #TheGoodFight is using an app for a deck of cards.  It keeps everyone in a tight circle, so mumblechatter is always off the chart.  We end up laughing as hard as we lift.  I also inserted some of the requirements for #TheChristmasFitChallenge so those participating could check that off for Day 12.

Warm Up:  12 Burpees OYO

The Thang:

Deck of Cards:  Using an electronic 52 card deck plus 2 jokers, we did the following one card at a time:

Cards are: 2-10 reps per number, face cards are 11, Aces are 13.. gives us 100 reps for each exercise.

  • Hearts:  Kettle Bell Swings (core/hips to shoulders)
  • Diamonds: Squat Thrusters  (Full Body)
  • Clubs:  Tricep Press (Triceps)
  • Spades:  Curls (Biceps)
  • Joker#1: Walk with kettlebell overhead to the ditch and do 50 WW2’s
  • Joker#2: Walk with kettlebell overhead to the shelter and do 50 Dips

We had only gotten about 12 cards in and YHC had messed the cadence up about 11.5 times, so we started sharing the cadence calling.  That got everyone participating and amplified the mumblechatter even more if that is possible.

I was surprised we finished with about 10 minutes to go, so we took a run around Paramore Park and then did Mary with Aquaman, Captain Obvious, Just the Tip, and Candy Cane calling out exercises.

6:15 came and shut Candy Cane down on his Mary.

COT:

  • FNG:  Aquaman stepped up and came up with a great name for Parker Ledbetter:  White Claw.  White Claw was invited to just come and run with Hot Spot and Noonan this morning, and he really had no idea he was joining F3.  Here’s to us hopefully making a positive impact on his life.
  • Prayer Requests:  The Closed Hand is on the job search, Pot Hole’s M had to go in early and expecting a baby at any time, Hot Spot mentioned that Hack Saw’s 12 year old daughter lost a class mate to suicide in Charlottesville, VA, Slalom’s M hurt her back helping a very large patient
  • Announcements:  #TheGoodFight will have Aquaman and String Bean bringing back their Co-Q next week so that will be one you don’t want to miss!  Lunch at Zaxby’s tomorrow.  Lastly, on December 21, F3 will be working to feed the hungry in Grimesland through a program that has been around for approximately 20 years.  It is an opportunity for F3 men to include their whole family to participate.  Hot Spot will be sending out more details.
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