Mosey another 1/2 mile or so to Rodale Trails for …
House of Cards
Each PAX picked a card from the pinochle deck. The card values represent the reps and the suit represented the exercise.
9 = 9, 10 = 10, Jack = 11, Queen = 12, King = 13, Ace = 20, Game instruction card = Dealers Choice
Hearts = Merkins, Diamonds = Burpees, Spades = Squats, Clubs = Big Boy Sit-ups
We started with a ton of Merkins and then moved into the Burpee phase with only one set of Squats and no Big Boy Sit-ups.
Mosey to another location about 1/3 mile down a shady path for round 2 of house of cards. Same deal with unused cards. This round some of the clubs showed up however, there were a ton of burpees in both rounds with which came accusations of a stacked deck to which YHC said “tough s#!^”, errrrr sorry?
After the second round we conducted a “Last Man Mosey” back to the shovel flag.
We started the mosey as a group running at your own pace.
The fastest man picked a spot to turn around and run back to the six.
All other PAX also turned around at the spot to run back to the six.
This continued until about 1/4 mile left.
Finish with a sprint to the shovel flag
We ended with some big boy yoga to stretch out the muscles and joints used in all the running. We finished with 2.1 miles.
Sign up for the Faith Men’s Night, email this morning.
Luigi’s family and Drop Box’s family in Puerto Rico and Flames friends in Saint Thomas dealing with the destruction left by recent hurricanes.
Papa Bear’s co-workers health after a diagnosis of cancer.
Proud Papa: Detention’s son-in-law, James
F3 Name: Lucky
Check out “House of Cards” on Relive!
Round 1 Part 1 (baseball field) Partner-up 200 push-ups total, one person does push-ups until partner makes his way around the bases carrying bucket of stone, two plates (25s, 35s, or 45s), or single or double sandbag. Part 2: repeat the same with 200 squats.
Round 2: run to playground, then partner-up in groups of 3 to do pull-up/burpee ladder (one person in group does 1 pull-up other do 1 burpee then switch until everyone does one, and the progress to 2 each and so forth to 10 or 10 minutes whatever comes first.
Round 3 part 1: run to football field partner-up; then one person starts with Spider-Man crawls to the 50 yard line while partner does 10 mile kicks; once partner does 10 he switches with his partner and partner does mule kicks until the 50 yard line is reached. Part 2: crab walk to end zone while partner does 10 high jumps repeat back and forth in same progression as above. Part 3: ape crawls to 50 yard line while partner does 20 sit-ups repeat same progression back and forth, Part 4 bear crawl/hold plank for 30 sec.
Finish last 5 min. with circle up of various abs exercises (each person calls one out for 10 count with or without cadence)
The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality!
Celebrate our nation’s birthday by tackling a very special challenge:
1776 yard run (1.01 miles)
100 Overhead Claps
100 Moroccan Nightclubs
100 Leg Scissors
100 American Hammers
100 Mountain Climbers
100 Plank Shoulder Taps
100 Plank Jacks
100 High Knees
Finisher: 100 Yard Bear Crawl to the Shovel Flag (GO USA) and complete 76 Burpees!
Achieve PATRIOT status by splitting the list with one fellow PAX. Both do full bear crawl before sharing the final burpees.
Achieve AMERICAN EAGLE status by going solo!
Challenge commences at 0600 sharp at The Swamp in Macungie Memorial Park.
Test your strength and show your loyalty to your country, surrounded by the fellowship of F3!
Do you have what it takes?
** NOTE: The tags were added to this post for administrative purposes.